Victor Luque De Boer, Andre Abbo Hyrox Result

Overall Performance:

Victor and Andre, first off, let me just say: strong work out there! Finishing 76th overall and 3rd in your age group at the 2025 Heerenveen Hyrox event is no small feat. You both showed grit and determination, placing in the top 82% of 92 athletes. Your overall time of 01:20:42 is commendable, especially considering that you’re competing in the 50-59 age group. 💪

Now, let’s dive into the numbers. Your total running time of 43:15 is notably faster than the average by 1:06, indicating that you both have a strong runner profile. You kicked off with a solid first lap at 04:44, which is just 11 seconds off the average. However, as the race progressed, we noticed a slight increase in your running times during the latter segments. This shows you have the potential to maintain a consistent pace throughout the race, but we’ll need to address some pacing strategies. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Looking at your past races, it’s clear that you have been improving your running endurance while maintaining a solid strength base. Your performance at Heerenveen is a testament to your training, but there’s always room for improvement. Keep pushing those limits, and let’s get into the specifics!

Segments & Race Analysis:

Breaking down your race performance reveals several key insights:

• Running Performance: Your total running time was solid, but we can enhance your pacing strategy. Specifically, you started strong but struggled a bit toward the end, especially in Running 4 and Running 5, where your times lagged a bit compared to the average.
• Strength Segments: Your sled push and pull segments showed some room for improvement. While you were close to average, gaining a bit more strength in these areas could help shave off precious seconds.
• Roxzone Time: An 8:13 roxzone time, which is over a minute slower than the average, indicates that there were opportunities for quicker transitions. You both need to work on your overall fitness to improve this area.
• Burpees Broad Jump: You performed quite well here, but there’s still potential for improvement. Your time of 3:28 was 21 seconds slower than average, which can be addressed through targeted training.

Segments to Improve:

Let’s focus on the segments that offer the most potential for improvement. Here’s a detailed analysis and actionable advice on how to turn these weaknesses into strengths:

• Total Running Time (Potential Improvement: 00:22)
  • Training Focus: 33%
  • Strategy: Work on pacing. Start strong but dial it back slightly in the middle segments to maintain energy for the latter parts of the race.
  • Drills: Incorporate tempo runs and interval training. Aim for one long run, one speed session, and one tempo run each week. Try a fartlek session where you alternate between fast and slow paces.
  • Form Corrections: Focus on running technique. Keep your head up, shoulders relaxed, and arms at a 90-degree angle. This helps with efficiency and reduces fatigue.
• Burpees Broad Jump (Potential Improvement: 00:18)
  • Training Focus: 27%
  • Strategy: Increase explosive power and endurance through plyometrics and strength training.
  • Drills: Include box jumps, jump squats, and burpee variations in your training. Try doing burpees in sets of 10 with short rest intervals to simulate race conditions.
  • Form Corrections: Ensure proper landing technique to avoid injuries and improve efficiency. Land softly with knees slightly bent to absorb the impact.

Race Strategies:

Now, let’s talk strategy! Here are some key points to implement during your next race:

• Pacing: Stick to a consistent pace. You’ve shown you can start strong, but consider pacing out your effort to avoid burnout in the later segments.
• Transitions: Practice your roxzone transitions. This could mean having a specific routine for switching from running to exercises. Set a personal best for transitions in your training sessions.
• Strength Endurance: After your strength segments, focus on keeping your breath steady before transitioning back to running. This will save energy and improve performance.
• Visualize Success: Before the race, visualize each segment and how you will tackle it. Picture yourself overcoming challenges and achieving your goals.

Conclusion:

Victor and Andre, you both have an incredible foundation to build on! As you prepare for your next races, consider the upcoming Hyrox events and set specific goals for each of these improvements. Remember, consistency is key, and every small improvement adds up to significant gains over time!

Embrace the challenges ahead with the mindset of “I’m not here to be average; I’m here to be awesome!” Keep that competitive spirit alive, and let’s crush those next races together! 💥

Now, go out there and train like there’s no tomorrow! And remember, if you’re feeling low, just think about how burpees are the only exercise that come with a built-in ‘get up and go’! 😂 Keep pushing, and I’ll see you in the next race!

Yours in performance,

The Rox-Coach