Eddo Weijer Hyrox Result

Overall Performance:

Eddo, you crushed it out there in Las Vegas! Finishing 14th in your age group of 183 athletes puts you in the top 7%—that’s some serious grit and determination! Your overall time of 01:13:59 shows that you're not just running; you're racing with purpose. With a total running time of 00:33:36, you're clearly more of a runner than a strength athlete, coming in 3:42 faster than average. However, we need to address your pacing strategy. You started off a bit slower than average on Running 1, which might have cost you some vital seconds early in the race, but you picked it up in Running 2 and maintained that momentum, showing you have the potential to start strong and finish even stronger.

Your splits indicate that while you're a strong runner, there are significant opportunities to enhance your performance in the strength-based segments. Let’s turn those weaknesses into strengths and get you even closer to that podium! 💪

Segments to Improve:

Now, let’s dive into those segments where you can really ramp things up:

• Burpees Broad Jump (00:05:59): This was your slowest segment. Try incorporating interval training with burpees and broad jumps into your routine. Aim for sets of 10 burpees followed by 10 broad jumps, and reduce rest time gradually. Form-wise, ensure you're landing softly to reduce impact and maintain momentum.
• Wall Balls (00:06:34): Wall balls can be a killer if your technique isn’t spot on. Focus on your squat depth and the height of your throw. Try using a lighter ball for speed work and aim for 3 sets of 15 reps, increasing the weight as you improve. Remember, it’s not just about the weight, it’s about the speed and efficiency of each rep!
• Sled Push (00:02:43): To improve here, focus on leg strength and explosive power. Incorporate sled pushes into your routine, but also mix in squats and deadlifts to build the foundational strength you need to push that sled like it’s a feather. Try to include a 4x20m push at 90% effort, with full rest in between.
• Sandbag Lunges (00:04:26): These are all about balance and core stability. Add walking lunges with a twist to your training; this will help you maintain form and stability under fatigue. Aim for a set of 12-15 lunges per leg, focusing on your knee tracking and posture.
• Sled Pull (00:04:09): Similar to the push, but with a different focus. Incorporate more pulling exercises like TRX rows and kettlebell swings to strengthen your back and arms. Progressive overload is key—start with moderate weights and increase gradually!
• Ski Erg (00:04:29): Work on your technique here; focus on your pull and recovery phases. Incorporate high-intensity intervals on the Ski Erg—30 seconds on, 30 seconds off, for 5 rounds. That should get your heart pumping!

Race Strategies:

Now that we’ve identified your segments for improvement, let’s discuss how to approach the race itself for optimal performance:

• Pacing: Start strong but controlled. You don’t want to burn out in the first mile. Use the first running segment to gauge your effort and find your rhythm.
• Transition Time: Focus on reducing your roxzone time. Practice transitioning between exercises quickly in training. Set up mock race conditions and time yourself. The faster you can get to that next round, the better your overall time will be!
• Mindset: “You are your only limit.” Keep this mantra in your mind. When the going gets tough, remind yourself that every rep counts and every second matters. Embrace the suck—it's part of the process!

Conclusion:

Eddo, you’ve shown that you have the heart of a lion and the stamina of a gazelle! 🦁 It’s time to refine your strengths and tackle those areas of improvement head-on. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep grinding, keep pushing, and most importantly, keep enjoying every step of this journey. You’re doing great! Let’s turn that 14th place into a top 10 next time! Let’s get after it! 💥

Until next time, keep hustling and remember: the only bad workout is the one you didn’t do. I’m Rox-Coach, and I believe in you! 🏆