Twan Nieboer, Jochem Hoekstra Hyrox Result

Overall Performance:

Twan and Jochem, you both crushed it at the 2025 Heerenveen Hyrox competition, finishing with an impressive overall time of 57:16, landing you in the coveted Top 5% of 92 athletes. Not only that, but you snagged 4th in your age group, which is a fantastic achievement considering the fierce competition. Your total running time of 29:28 was a solid 1:21 faster than average, showcasing your strong runner profiles. However, we need to talk about pacing: it seems you went out a bit too fast in that first lap, and while it's great to start strong, you want to maintain that energy throughout the race. Always remember, “It’s not about how you start; it’s about how you finish.”

Given your splits, you both showed some areas of strength, particularly in running, but there are definitely segments where improvement is possible. The good news? You’re already on the right track! Your best running lap was a blistering 03:28, which is no small feat. But, let's break it down and see where we can turn those weaknesses into strengths—because that’s what Hyrox is all about! 💪

Segments & Race Analysis:

Your race was a mix of highs and lows, with some standout performances in running segments but also moments where the rest of the field was in another gear. The first running segment was the quickest at 03:16, but it set a pace that proved hard to sustain, leading to slower times in later segments. You experienced a significant drop-off in the Burpees Broad Jump (BBJ) and Rowing segments, which pulled your overall time down. Remember, “You can’t climb the ladder of success with your hands in your pockets.”

On the other hand, your Sled Push was commendable, and while you were slightly slower than average, you held your ground compared to the competition. The Roxzone time also indicates a need to tighten up those transitions; spending nearly five minutes there is a luxury you can’t afford in a race like Hyrox. That time should be spent hustling, not resting! You want to maximize every second, so let’s focus on that.

Segments to Improve:

Here are the segments where you can really sharpen your edge and make those gains:

• Burpees Broad Jump (BBJ)
  • Current Time: 02:31
  • Average Time: 01:52
  • Potential Improvement: 00:39
  • Focus during training: 31%
  • Training Strategy:
  • Incorporate specific BBJ drills into your training, aiming for sets of 8-12 reps with a focus on maintaining power and speed.
  • Work on your form: ensure that your jump is explosive and that you’re landing softly to minimize fatigue.
  • Consider doing sets with lighter weights to enhance your explosive power before transitioning into BBJ.
• Sled Pull
  • Current Time: 03:13
  • Average Time: 02:55
  • Potential Improvement: 00:18
  • Focus during training: 14%
  • Training Strategy:
  • Incorporate sled pulls into your weekly training, focusing on both speed and technique.
  • Try interval sled pulls—short bursts of effort followed by brief rest to mimic race conditions.
  • Work on core strength and grip to maintain better control over the sled.
• Rowing
  • Current Time: 04:04
  • Average Time: 03:47
  • Potential Improvement: 00:17
  • Focus during training: 13%
  • Training Strategy:
  • Set aside specific rowing sessions targeting speed and endurance; aim for 500m intervals with a focus on maintaining a consistent stroke rate.
  • Incorporate resistance workouts on the rower; use a higher damper setting to build strength.
  • Practice transition drills directly after running to simulate race conditions and improve your overall efficiency.

Race Strategies:

To maximize your next Hyrox experience, let’s talk strategy:

• Start Smart: While it’s tempting to go all out from the gun, pacing yourself in the first run will pay dividends later. Consider a 5-10% slower pace initially to save energy for the later segments.
• Transition Efficiency: Work on your transitions. Practice moving quickly between exercises—set a time goal for yourself to beat in each transition during training. Every second counts!
• Focus on Breathing: During high-intensity segments like Burpees and Rowing, remember to focus on your breathing. A calm mind leads to a strong body.
• Stay Hydrated: Don’t underestimate the power of hydration. A well-hydrated body performs better, so keep that water bottle close! 💧

Conclusion:

All in all, Twan and Jochem, you showed great potential at the 2025 Heerenveen competition. You’ve already established yourselves among the elite with your results, and the only way is up from here! Keep sharpening those weak spots, and remember that every second spent in the gym is a second that counts during the race. As David Goggins says, “You are not done when you get tired; you are done when you are finished.” So let’s finish strong!

Looking ahead, consider planning your next races strategically—set goals for each segment based on this analysis, and always challenge yourselves to improve. Remember, improvement doesn’t come from comfort; it comes from pushing those limits. And hey, if you ever feel like taking a break… just remember, the only time you should be resting is when you’re taking a nap between workouts! Keep grinding, and I’ll be here to help you on your journey! 💥

Keep smashing your goals, and let’s get ready for the next challenge! You've got this! The Rox-Coach is here, and I believe in you both!