Wendy De Vos, Willem Jan Van Langevelde Hyrox Result

Overall Performance:

Wendy De Vos and Willem Jan Van Langevelde, what a race you both had at the 2025 Heerenveen Hyrox! With an overall time of 01:46:46, you secured a rank of 719, placing you in the top 97% of 741 athletes. In your age group (40-49), you finished 126th, which is an incredible achievement—putting you in the top 99% of your peers! 💪

Your total running time of 56:17 was a solid 4:33 faster than the average for your finish time, showcasing that you both have a stronger running profile. However, there's always room for improvement, right? Your pacing was pretty consistent, but it seems like the first segment of running was just a tad too fast, which might have had a ripple effect on your performance in the latter segments. Remember, pacing is like a fine wine—it gets better with time and experience! 🍷

Looking back at past races, it seems like you've made some significant progress, especially in your running. Keep building on that momentum and remember: “You are never done. You are only getting started!”

Segments & Race Analysis:

Now, let’s break down the nitty-gritty of your performance. You both performed well across most segments, but there are a couple of areas where the numbers indicate room for growth. Here’s how your segments stack up:

• Running Segments: Your running segments were strong overall, especially the first two runs, which were just a little over average. However, the last couple of runs saw a dip in pace, particularly running 4, which could be a sign of fatigue setting in.
• Ski Erg and Sled Push: You both performed admirably here, with the Ski Erg showing a solid time that was better than average. The sled push was also competitive, showcasing your strength.
• Sled Pull: This segment was a bit slower than average, which might indicate that your grip or core strength could use a little more focus.
• Sandbag Lunges: This segment was where you lost the most time compared to the average. A 54-second difference is substantial, and this is where we’ll be putting our focus for improvement.
• Roxzone: You spent a significant 16:03 in the Roxzone, which is 5:54 more than the average. This indicates that transitions and overall fitness are areas that need attention.

Segments to Improve:

Now let’s hone in on the segment that has the most potential for improvement: the Sandbag Lunges. Here’s a breakdown of how to tackle this:

• Current Performance: 06:15 (compared to the average). Potential Improvement: 00:54 (aiming for 05:21).
• Focus during Training: 94%. This is where you'll want to dedicate most of your training energy!

Training Strategies:

• Drills: Implement sandbag lunge drills into your weekly routine. Start with lighter weights to ensure form is correct, and gradually increase the load as your strength improves. Aim for 3 sets of 10 lunges on each leg, focusing on maintaining a straight torso and controlled descent.
• Interval Training: Combine lunges with running intervals. For example, do a 400-meter run followed by a set of sandbag lunges. Repeat this for 5 rounds, focusing on keeping your heart rate elevated.
• Strength Training: Incorporate compound movements like squats and deadlifts to build overall leg strength, which will support your lunging. Try adding 3 sets of 8-12 reps of squats and 3 sets of 8-10 reps of deadlifts into your routine.
• Form Corrections: Film yourself performing the lunges to check your form. Pay attention to your knee alignment and back position. If you find yourself leaning too forward, you might be compromising your strength and stability.
• Post-Exercise Running: After your strength segments, do a short run to simulate race conditions. This will help you build the endurance to maintain your pace even after muscular exertion.

Race Strategies:

Now, let's talk about how to strategize for your next race. Here are some tactics to consider:

• Pacing: Start strong but don’t sprint out of the gates. Aim to hit a consistent pace through the first few running segments. This will help preserve your energy for the later exercises.
• Transitions: Focus on reducing your time in the Roxzone. Practice quick transitions in training—set a timer and see how quickly you can move from one exercise to the next without losing focus.
• Hydration and Nutrition: Make sure you’re well-hydrated and have a good pre-race meal that includes complex carbs and protein. This fuels your body for the strenuous effort ahead.
• Mindset: Visualize yourself succeeding in the race. “The only thing standing between you and your goal is the story you keep telling yourself.” So, tell yourself you’ll crush it! 💥

Conclusion:

Wendy and Willem, you’ve shown that you have the grit and determination to excel in Hyrox competitions. As you plan for your next event, consider focusing on the Sandbag Lunges and transition times to really elevate your performance. With the right strategies and a commitment to improvement, you're both capable of achieving even greater results.

Remember, every workout is a step closer to greatness. “When you think you’re done, you’re only 40% done.” So, keep pushing your limits! I’m excited to see how you both tackle your next challenges. Let’s get it! 🏆

Keep striving for excellence, and remember: The Rox-Coach is always here to help you unleash your potential! 💪