Wout Schaart, Tim Noorduin Hyrox Result

Overall Performance:

Wout and Tim, congrats on a solid performance at the 2025 Heerenveen Hyrox! You finished with a time of 01:01:29, placing you 18th overall out of 92 athletes and 12th in your age group. That puts you in the top 19% and 26%, respectively—pretty impressive! Your total running time of 29:42 puts you ahead of the average by 3:31, indicating a strong running profile. You both clearly have the legs to carry you through the race; now it’s time to work on your strength and transitions. Your pacing seemed to be on point for the most part, especially considering your best running lap of 03:33. However, some segments showed you might have started off a bit too fast, and your overall performance indicates a need to balance your running prowess with strength training. In previous races, you've shown improvement but with more room to grow in strength-oriented exercises. Let’s take a deep dive into your segments to pinpoint where you can make the most impactful adjustments.

Segments & Race Analysis:

Breaking down your race, we can see the distinct segments where you excelled and where there’s room for improvement. Here’s a quick overview of your performance compared to the average for your finish time:

• Running 1: You kicked off strong, finishing faster than average but it’s critical to monitor pacing early on to avoid fatigue later.
• Ski Erg: Just a tick below average, which is solid. Keep that intensity up!
• Sled Push and Pull: These segments need attention. You lost valuable seconds here, indicating a need for strength training.
• Wall Balls: Ouch! You’re in the 92nd percentile here. Let’s work on that form and endurance.
• Roxzone: A bit slower than average, which suggests transitions or recovery need to be fine-tuned.

Overall, your running segments are solid, but it’s clear that strength training will be essential to improve the segments where you lagged behind. Let’s unpack those trouble spots next!

Segments to Improve:

Now let’s focus on the segments that need your attention the most:

• Wall Balls:
  Potential Improvement: 01:42 (From 05:16 to 03:34). Focus during training: 41%.
  - Strategy: Focus on technique first. Work on your squat depth and ensure you're using your legs more than your arms to drive the ball. Incorporate sets of 10-15 reps with a moderate weight, gradually increasing as form improves. Consider adding a plyometric element to your training with wall ball throws onto a target, and increase the reps as you get comfortable.
• Sled Pull:
  Potential Improvement: 00:52 (From 04:05 to 03:13). Focus during training: 21%.
  - Strategy: Incorporate sled drags with a focus on maintaining a low body position and driving your legs. Work on your grip strength, as that can slow you down. Aim for 4-6 short, intense pulls, focusing on explosiveness.
• Sandbag Lunges:
  Potential Improvement: 00:22 (From 03:10 to 02:48). Focus during training: 9%.
  - Strategy: Practice lunging with proper form, focusing on depth and knee alignment. Add weighted lunges to your routine and consider incorporating walking lunges into your warm-up. Try to hit 3 sets of 15 lunges per leg per session.
• Farmers Carry:
  Potential Improvement: 00:17 (From 01:42 to 01:25). Focus during training: 6%.
  - Strategy: Work on your grip strength and core stability. Utilize heavier weights and aim for longer distances during your carries. Incorporate carries into your regular routine, aiming for 2-3 sets of 40 meters.
• Sled Push:
  Potential Improvement: 00:16 (From 01:55 to 01:39). Focus during training: 6%.
  - Strategy: Sled pushes are all about power. Incorporate explosive starts from a standing position and work on your pushing technique. Aim for 3-4 sets of pushes over a distance of 20-30 meters.

Race Strategies:

For your next race, consider these strategies to optimize performance:

• Pacing: Start with a controlled pace; you want to conserve energy for the later rounds. Remember, it’s a marathon, not a sprint—unless you’re sprinting, then it’s just a really short marathon!
• Transitions: Practice quick transitions in training. The less time you spend between exercises, the better your overall time. It’s like a game of musical chairs—don’t be the last one standing!
• Mindset: Remember your “why.” Keep pushing through discomfort. As Goggins says, “You are not in the fight; you are the fight.”

Conclusion:

Wout and Tim, take pride in your performance! You’re already in the top ranks, but there’s always room for improvement. Consider upcoming races as the final test of your training, and remember to incorporate the suggested exercises into your routine. Stay consistent and keep a focused mindset. The grind is real, but so is the reward! 💪

Keep pushing your limits, and don’t forget: “The only easy day was yesterday.” Let’s make your next race even stronger. Who needs rest days when you can have rest weeks? Just kidding—remember to recover! Keep it up, and let's aim for even higher rankings in your next competitions. You've got this! 🏆

With hard work and dedication, you’ll be unstoppable. See you at the next race!

The Rox-Coach