Tom Terpstra, Stefan Crediet Hyrox Result

Overall Performance:

Tom and Stefan, you guys crushed it at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:07:03 puts you in the top 40% of a competitive field of 92 athletes. More impressively, you ranked 13th in your age group, which is no small feat out of 31 competitors. You’ve proven you have the grit and determination to hang with the best.

Looking at your pacing, you had a solid overall running time of 35:32, which is 57 seconds faster than average. This indicates a strong runner profile; however, we need to balance that with your strength training to ensure you can maintain that pace through all segments, especially during those heavy lifts and functional movements. Remember, it’s not just about how fast you run, but how well you can transition between strength and cardio without losing steam.

In comparison to your previous races, your performance shows a remarkable improvement in overall running efficiency. You’ve clearly been working on your conditioning. However, there are areas we need to tighten up to push further into the top ranks, especially in segments where you lagged behind average times. Let’s break it down!

Segments & Race Analysis:

Now, let’s dive into the nitty-gritty of your race performance. Your pacing was mostly consistent, but there were a couple of segments where you either started out too fast or just couldn’t find that extra gear. Here’s a general rundown:

• Running 1: You started strong but were slightly slower than average. This could indicate a bit of adrenaline leading to a minor pacing error.
• Running 2: You did well here, being just 2 seconds behind average.
• Running 3: This segment was a tough one for you, finishing at 28th percentile. It’s where we really need to focus moving forward.
• Sled Pull: Oof! This one was a doozy, ranking at the 13th percentile. We’ve got to get those lats firing and core engaged!
• Burpees Broad Jump: Huge props! You crushed this segment, ranking in the 75th percentile. Keep that explosiveness!💥
• Roxzone: Ah, the dreaded transition time! You spent 6:46 here, which is significantly more than the average. This shows potential for improvement in your overall fitness and transition strategies.

In summary, while you excel in running, there’s a clear need to enhance your strength-based segments and minimize transition times. In Hyrox, every second counts, and those transitions can either make or break your race!

Segments to Improve:

Let’s focus on the segments that need the most attention. Specifically, the Burpees Broad Jump (BBJ) and the Sled Pull stand out as key areas for improvement.

Burpees Broad Jump:

Potential Improvement: You can trim down 38 seconds, aiming for a target of 02:25

Focus during training: 55%

To boost your performance here, consider incorporating the following drills:

• Plyometric Training: Box jumps and explosive push-ups can enhance your power and speed.
• Burpee Technique Drills: Focus on smooth transitions between the burpee and the jump. Practice sets of 10, aiming for a rhythm that maintains your breathing and minimizes fatigue.
• High-Intensity Interval Training (HIIT): Include BBJ in structured HIIT workouts to improve endurance and explosiveness.

Sled Pull:

Potential Improvement: This segment requires serious attention. We’re looking to cut down 44 seconds to be more competitive.

Focus during training: 35%

Here are some targeted exercises for the sled pull:

• Weighted Pulls: Use resistance bands or a weighted vest while practicing sled pulls to build strength and endurance.
• Core Strengthening: Engage in more planks and rotational movements to enhance your core stability, which is crucial for sled pulls.
• Leg Strength Exercises: Squats, deadlifts, and lunges will build the necessary muscle to help power through this segment.

Race Strategies:

In terms of race strategy, let’s focus on pacing and transitions:

• Start Steady: Aim for a strong but controlled start. It’s great to feel the adrenaline, but remember to save some energy for the latter part of the race. You don’t want to end up like a sprinter who realizes they signed up for a marathon!
• Transition Smoothly: Work on your transitions during training. Practice going from one exercise to the next without losing momentum. Time spent resting in transitions is time lost!
• Mind Your Breathing: Keep your breathing steady throughout the race. This will help maintain your rhythm and reduce fatigue. Remember, oxygen is your best friend!

Conclusion:

Tom and Stefan, you both have so much potential! Your combined strengths in running are impressive, but it’s time to level up your strength game. As you prepare for your next races, think about the focus areas we discussed. Keep pushing your limits and remember: “The only way to achieve the impossible is to believe it is possible.” – Charles Kingsleigh.

Looking ahead, keep an eye on the upcoming Hyrox events. With focused training and a commitment to improving those key segments, you could be setting personal bests in no time! Remember, every drop of sweat is a step closer to your goals! Keep grinding and stay strong! 💪🏆

Your coach, The Rox-Coach