Will Yeung, Klaas Jan Bijlsma Hyrox Result

Overall Performance:

Will Yeung and Klaas Jan Bijlsma, you've taken on the 2025 Heerenveen Hyrox PRO DOUBLES, and let me tell you, you didn’t just show up, you showed out! Finishing overall in 83rd place out of 92 athletes with a time of 01:22:53 puts you both in the top 90%, which is no small feat. In your age group (30-39), you ranked 28th, again, in the top 90% of your category. That’s something to be proud of!

Looking at your total running time of 45:52, it’s clear that you’ve got a solid running profile, especially considering it's just +00:54 compared to the average for your finish time. However, there’s room for improvement, especially in the strength segments, where you both might have felt the burn a bit more than expected. Your best running lap of 05:08 shows that you can definitely hold your own on the track. But let’s dig deeper to find out how we can turn those weaknesses into strengths. Remember, “The only way to make sense out of change is to plunge into it, move with it, and join the dance.” - Alan Watts.

Segments & Race Analysis:

Upon analyzing the race segments, it’s evident that while your running segments were commendable, there were some noticeable dips in performance during strength-related tasks. Specifically, the Sled Push and Sled Pull segments were significantly slower than average, contributing to your overall time. The Roxzone time of 08:40 (+01:20 compared to average) indicates that you're spending more time than necessary transitioning between exercises, which is costing you valuable seconds.

Comparing your performance to previous races shows that while your running has improved, your strength segments have not seen the same level of progress. This suggests that while you can run the miles, the heavy lifting is where you both need to focus your training efforts. Remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Let’s dream big and work hard!

Segments to Improve:

Now let’s hone in on the specific segments that need your attention:

• Sled Push: Time of 01:55, -00:25 compared to average (41st Percentile Rank) - This segment was a struggle for both of you, indicating the need for increased strength training. Focus for Improvement Plan: Potential Improvement: 01:55, (From 45:52 to 43:57), Focus during training: 91%.
• Sled Pull: Time of 04:48, -00:27 compared to average (77th Percentile Rank) - Similar to the sled push, this was another area where you lost valuable time. Building strength in your posterior chain will be crucial.
• Roxzone: Time of 08:40, +01:20 compared to average - Transition times are crucial. Improving your overall fitness and efficiency during transitions will help in maintaining momentum.
• Running Segment 7: Time of 06:42, +00:55 compared to average (96th Percentile Rank) - This indicates potential fatigue setting in or pacing that was too aggressive earlier in the race. Consider adjusting your pacing strategy for these segments.
• Wall Balls: Time of 03:53, -00:57 compared to average (40th Percentile Rank) - This segment needs improvement in both technique and strength endurance.

For the Sled Push and Sled Pull, incorporating the following exercises into your training regimen can help:

• Weighted Sled Drags: Start with lighter weights and gradually increase as you gain strength. Work on explosiveness out of the start position.
• Deadlifts: Focus on form and gradually increase weight. Aim for 3-4 sets of 6-8 reps.
• Leg Press: This will help build overall leg strength, which is crucial for both sled segments.
• Farmer’s Carries: Incorporate these into your routine to build grip strength and core stability.
• Plyometric Exercises: Box jumps or kettlebell swings can help build explosive strength needed for the transitions.

To improve your Roxzone time, consider the following:

• Transition Drills: Practice quick transitions between exercises. Set a timer and aim to reduce your transition times gradually.
• Overall Fitness: Incorporate HIIT workouts into your routine to improve your cardiovascular fitness and recovery time.
• Practice Race Conditions: Simulate race day conditions in training to practice pacing and transitions.

Race Strategies:

During the race, implementing a strategic approach will be key to maximizing your performance:

• Pacing: Start at a moderate pace. Your Running 1 was solid, but if you can hold back a bit more in the early segments, it’ll pay off later in the race.
• Focus on Breathing: During the strength segments, focus on controlled breathing to maintain your energy and power output.
• Visualize Transitions: Before each transition, visualize how you’ll move into the next segment. This mental preparation can save you time.
• Work Together: In doubles, lean on each other’s strengths. If one of you is stronger in a segment, let them take the lead while the other focuses on recovery.
• Stay Positive: Keep the morale high! A positive mindset will not only enhance your performance but also make the race more enjoyable.

Conclusion:

Will and Klaas, you’ve laid a solid foundation with your running skills, but now it’s time to double down on that strength training to transform those workouts into race-day advantage. Your next races are around the corner, and with some targeted training, you can come back stronger and faster. Remember, “Pain is temporary. Quitting lasts forever.” - Lance Armstrong. So keep pushing, keep grinding, and remember to laugh along the way! Maybe before the next race, practice your best “I just crushed a sled push” face for the photographers. 💪💥

Looking ahead, consider registering for the next Hyrox event and set a goal to improve your overall rank. Each race is a step toward mastering your craft, so let’s keep those eyes on the prize! I'm here to guide you through every rep, every step, and every transition. You’ve got this, champions! The Rox-Coach is always in your corner.