Wessel Ten Dolle Hyrox Result

Overall Performance:

Wessel, you crushed it out there at the 2025 Heerenveen Hyrox competition! Finishing with a time of 01:27:49 places you in the top 65% of all competitors and top 67% in your age group. That’s not just good; it’s a testament to your dedication and hard work! Your total running time of 39:47 is impressive, coming in 01:17 faster than the average for your finish time, indicating that you have a strong runner profile. Your best running lap of 04:36 shows that you’ve got speed in your legs when you need it. The improvement from your previous races is clear, and you should be proud of how far you’ve come. Keep this momentum going and remember, "Greatness is not something you pursue. It’s something you grow." 💪

Segments & Race Analysis:

In this race, your pacing was generally solid, but there were some segments where you could find more efficiency. For example, your first run was slightly faster than average, showing that you have a good start. However, as the race progressed, your running segments started to slow down a bit, particularly in the latter parts. The sled pull and sandbag lunges were your slowest segments, which is where you lost the most time compared to the average competitor. You spent more time in the roxzone than average, which indicates a need to improve your transition speed and overall fitness. Remember, "The only easy day was yesterday." 😉

Segments to Improve:

You’ve identified some key areas where you can enhance your performance. Here’s a breakdown of the segments with the most potential for improvement:

• Sled Pull: Current Time: 07:39 | Target Time: 06:33 | Potential Improvement: 01:06 | Focus for Training: 32%
• Sandbag Lunges: Current Time: 06:24 | Target Time: 05:19 | Potential Improvement: 01:05 | Focus for Training: 32%
• Burpees Broad Jump: Current Time: 05:25 | Target Time: 04:41 | Potential Improvement: 00:44 | Focus for Training: 21%
• Farmers Carry: Current Time: 02:38 | Target Time: 02:21 | Potential Improvement: 00:17 | Focus for Training: 8%

Let’s break these down further:

• Sled Pull: This segment is critical for your strength endurance. To improve, incorporate heavy sled pulls into your routine. Aim for 3 sets of 100 meters at maximum effort, focusing on maintaining a steady pace. Add in some resistance training focusing on your back and legs, such as deadlifts and rows.
• Sandbag Lunges: Increasing your core and leg strength will significantly help here. Try to work in 3 sets of 10-15 lunges with increasing weight, ensuring you’re controlling your form throughout. Include exercises like weighted step-ups and Bulgarian split squats to target your quads and glutes effectively.
• Burpees Broad Jump: This exercise requires both cardiovascular fitness and explosive power. Integrate burpee variations into your training twice a week, aiming for speed and fluidity. Work on broad jumps separately, focusing on landing softly and maintaining balance for maximum distance.
• Farmers Carry: This segment relies heavily on grip strength and core stability. Add farmers carries into your training, aiming for longer distances with heavier weights. Mix in some core-focused workouts like planks and hanging leg raises to boost your overall stability and strength.

As you develop these segments, keep in mind that recovery is essential. Balance your training with adequate rest and nutrition to ensure your body can adapt and grow stronger. "If you want to be great, you have to be willing to be mocked, hated, and misunderstood. Stay strong!" 💥

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Start at a controlled pace. You did well in your first segment, but as you approach the middle and latter parts of the race, be mindful of holding back a little to conserve energy for the challenging segments ahead.
• Transitions: Work on speeding up your transition times. Practice moving quickly between exercises during your training sessions. Set a timer and challenge yourself to reduce transition times, simulating race conditions.
• Mindset: Approach the race with a warrior's mentality. Visualize yourself overcoming each challenge before it arrives. Remember, your body can withstand almost anything; it’s your mind you have to convince.

Conclusion:

Wessel, your performance at the Heerenveen Hyrox race is just the beginning! With a few tweaks in your training and strategies, you can reach even greater heights. Keep an eye on the upcoming races in Utrecht, Maastricht, and Hamburg. Each race presents a new opportunity to refine your skills and push your limits. Remember, "You are not defined by your mistakes. You are defined by how you rise from them." 🏆

Stay focused, keep grinding, and let’s make the next race even better than the last. You’ve got the heart of a champion, and I can’t wait to see you unleash it! Keep hustling, and let’s get after it! I'm here for you, always pushing you to be the best version of yourself. Together, we’ll make your Hyrox journey legendary! - The Rox-Coach