Aylin Verburg, Vera Siera Wiedijk Hyrox Result

Overall Performance:

Aylin Verburg and Vera Siera Wiedijk, you both put on a solid show at the 2025 Heerenveen Hyrox competition! With an overall finish time of 01:24:06, you landed in the top 71% of 70 athletes and an impressive 8th place in your age group of 40-49. That's no small feat! Your total running time of 45:56 was actually 21 seconds faster than average, indicating a strong running profile. In fact, that puts you in the realm of faster runners, which is fantastic for your overall strategy.

However, let's take a closer look. Your pacing was generally solid, but some segments revealed opportunities for improvement. You should be aiming to maintain this strong running capability while also enhancing your strength exercises. Remember, in Hyrox, you can’t just sprint and hope for the best—like trying to outrun your own shadow! You need to balance speed with strength. Keep pushing the limits, and you'll transform those weaknesses into strengths. “You will never rise to the occasion, you will always fall to your level of training.” - Jocko Willink.

Segments & Race Analysis:

Let’s break down your segments and see where you shone and where you can improve. Your running segments were impressive, particularly your first lap at 5:15, which was 6 seconds faster than average. However, your performance dipped slightly in the latter running segments, where you could focus on maintaining that initial speed throughout. Your best running lap was a solid 5:28, showing you have the potential to keep pushing harder.

In terms of strength segments, you faced some challenges. For example, your Ski Erg time of 4:05 was significantly slower than average by 25 seconds, which placed you in the 9th percentile. Your Wall Ball time of 3:47 was also underwhelming, coming in at the 28th percentile. These are clear areas where improvements can be made. Balancing your training with a focus on strength exercises will help in these segments.

Overall, your total running time indicates a good runner’s profile, which should be leveraged to enhance your strength during workouts. Remember, every second counts, and those transitions can be the difference between a good race and a great one!

Segments to Improve:

Now, let's dive into the segments where you've got the most room for improvement:

• Total Running Time: You have a potential improvement of 36 seconds (from 45:56 to 45:20). Focus during training: 39%. To enhance your running endurance, incorporate interval training sessions. For example, try running 400m intervals at a pace faster than your race pace, with rest intervals equal to the time taken to run. This builds speed and stamina!
• Burpees Broad Jump (BBJ): You can shave off 24 seconds (from 04:02 to 03:38) with a training focus of 26%. To improve here, focus on explosive power. Incorporate plyometric drills like box jumps, and practice burpee variations to increase your overall speed and efficiency in this segment. Consider doing 4 sets of 10 burpees followed immediately by broad jumps, aiming for minimal rest between sets.
• Sandbag Lunges: You could improve by 16 seconds (from 04:26 to 04:10), with a training focus of 17%. Focus on building leg strength and stability. Try incorporating heavier lunges in your routine, and work on your form to ensure you're maximizing each lunge. A good drill is to perform walking lunges with a sandbag across your shoulders, increasing the weight gradually.

In all these segments, the key is consistency and technique. Training isn't just about doing it; it's about doing it right. Remember, “You’re not tired; your mind is tired.” - David Goggins. Focus on form and building strength progressively. Each workout is an investment in your performance!

Race Strategies:

Now that we've analyzed, let’s talk strategies for your next race! Here are some actionable tactics you can implement:

• Start Strong, Finish Stronger: Your initial running segments are solid, but avoid the temptation to sprint too hard at the start. Maintain a pace that you can sustain throughout the race, which will help you avoid burnout in the final laps.
• Transition Time: Your roxzone was slower than average by 1:38, indicating a need for more efficient transitions. Practice quick changes between exercises during your training sessions. A good drill is to set a timer and work on minimizing downtime between exercises.
• Fueling Strategy: Don’t forget about nutrition! During the race, have a plan for hydration and energy gels or snacks. Keeping your energy levels up can make a significant difference!
• Mindset: Keep a positive mental attitude throughout the race. When you feel fatigue setting in, remind yourself of your training and the hard work you’ve put in. “The only thing more contagious than a good attitude is a bad one.” - Anonymous. Keep your spirits high!

Conclusion:

Aylin and Vera, you’ve shown that you can compete at a high level but there’s always room to grow. As you look toward future races, consider targeting events that allow you to apply the strategies and improvements we’ve discussed. Think about gearing up for the next Hyrox event and challenge yourselves further! Remember, “You cannot climb the ladder of success dressed in the costume of failure.” Keep pushing, keep striving, and most importantly, keep having fun! 💪💥

The Rox-Coach is here to support you every step of the way. Let’s turn those weaknesses into strengths and crush the competition together! Onward and upward, champions! 🏆