Yvette Tigchelaar, Hanna Van Der Horst Hyrox Result

Overall Performance:

Yvette Tigchelaar and Hanna Van Der Horst, you both took on the challenge of the 2025 Heerenveen Hyrox competition, and you should be proud of your performance! Finishing with an overall time of 01:29:05 places you in the top 80% of 70 athletes and 9th in your age group. That’s a solid showing, especially considering the fierce competition in the PRO DOUBLES category for women aged 40-49. Your total running time of 47:07 is a testament to your endurance, clocking in at 56 seconds faster than the average for your finish time. While your running splits suggest you have a strong running profile, there’s room for improvement in your strength segments to maximize your overall performance.

Looking back at previous races, you both have shown substantial growth. For instance, Yvette, your time at the 2024 Amsterdam race was 7:54 faster than your current performance, and Hanna, your 2024 Amsterdam time was an impressive 8:51 faster as well. This shows that you’re capable of quicker paces and stronger segments, and it's time to dig deep and unleash that potential! Remember, “You are never out of the fight until you quit.” - David Goggins.

Segments & Race Analysis:

In this race, several segments stood out. Yvette, your best running lap of 05:38 shows your capability to maintain speed, but it’s crucial to analyze how you paced yourself. Your first running segment was notably faster than average, suggesting you started strong. However, it’s important to balance that energy. Maintaining your pace while managing strength segments will be key moving forward. Your Roxzone time of 09:20 indicates that transitions were slower than the average, showing potential for improvement in your overall fitness and transition strategies.

Hanna, your running segments were commendably consistent, although a bit slower than your potential. The key takeaway is to harness your endurance while improving strength and transitions. Overall, you both have strengths in running but need to focus on refining those strength segments to fully optimize performance.

Segments to Improve:

• Sandbag Lunges: Your current time of 04:55 could be improved to 04:30. This segment needs 32% of your training focus. Incorporate lunges into your training with added weight, gradually increasing the load while maintaining proper form. Work on explosive power by integrating box jumps right after lunges, simulating the fatigue of the Hyrox event.
• Burpees Broad Jump: Aiming to reduce your time from 04:24 to 04:00 should be a 31% focus area. Practice burpees with a focus on speed and explosiveness, ensuring you’re transitioning quickly into the jump. Consider doing Tabata-style burpee workouts to build endurance and speed.

For these segments, specificity is key. Implement strength training sessions focusing on lower body and core stability to enhance your lunges. Additionally, circuit training can be beneficial, combining burpees with other high-intensity moves to condition your body for the demands of Hyrox. Track your progress and adjust weights and distances accordingly.

Race Strategies:

During the race, a few strategies can enhance your performance:

• Pacing: Start strong but controlled. Don’t let adrenaline push you into an unsustainable pace early on. Consider a negative split strategy where you run the second half of the race faster than the first.
• Transitions: Practice quick transitions in training. Treat them as mini races; the faster you transition, the more energy you save for the next segment.
• Mindset: Keep a positive mindset throughout the race. Use cues like “One rep at a time” to maintain focus and avoid overwhelming yourself.

Conclusion:

Yvette and Hanna, you both have shown incredible potential during the Heerenveen race. With targeted training focusing on your weaker segments, you can elevate your performance in the upcoming HYROX events. The next relevant races are fast approaching: HYROX Maastricht on September 19, Intersport HYROX Hamburg on October 3, and finally, HYROX Utrecht on November 28. Plan your training cycles to peak at these events, and remember, “It’s not about the destination; it’s about the journey.”

Keep pushing your limits, stay consistent, and let’s turn those segments into strengths! Remember, “The pain you feel today will be the strength you feel tomorrow.” 💪 The Rox-Coach is here cheering you on every step of the way! Let’s crush it! 💥🏆