Overall Performance:
Bleeksma Lloyd, congratulations on your performance in the 2025 Maastricht Hyrox event! Finishing 45th in your age group puts you in the top 13% of 341 athletes—now that’s something to be proud of! Your overall time of 01:09:58 is a solid showing, especially with your total running time of 00:28:07, which is 07:24 faster than average. Clearly, you have a runner’s profile, which is fantastic! You’ve got the endurance; now let’s channel that power into your strength segments.
However, let’s talk about pacing. Your first running segment was a bit slower than average, which indicates you may have started off too conservatively. This isn’t a marathon, my friend; we’re not here to stroll through the park! You need to find that sweet spot where you can unleash your speed while still conserving some energy for the strength exercises that follow.
Segments to Improve:
Now, let’s dig into the segments that need some TLC:
- Burpees Broad Jump: 00:04:49 (00:55 slower than average)
Your performance here suggests you might be losing time due to inefficiency in transitioning between the burpee and the jump. Focus on the explosive movement from the ground to the jump. Drill this with burpee box jumps to build explosive power and improve your transition speed. Aim for sets of 10-15 reps, focusing on minimizing rest between reps.
- Sled Pull: 00:04:24 (00:29 slower than average)
This is a grip strength and technique issue. To improve, incorporate sled pulls into your weekly routine. Work on pulling with your legs while keeping your hips low. Aim for 3-5 sets of 20-30 meters at your race pace. You might also want to practice the transition from pulling to running; this is where many lose precious seconds.
- Sled Push: 00:02:53 (00:27 slower than average)
Think of the sled push as a test of strength endurance. Incorporate heavy sled pushes into your workouts, focusing on maintaining form. Push the sled for 20-30 meters, rest for a minute, and repeat. Work on your breathing technique to maintain a good rhythm—don’t sound like you’re giving birth to a rhino!
- Wall Balls: 00:04:54 (00:00 slower than average)
While you didn’t lose time here, there’s room for improvement. Focus on your squat depth and wall ball accuracy. Use target practice drills to find your rhythm. Aim for 3 sets of 15-20 reps with a heavier ball to build strength while maintaining speed.
Race Strategies:
To optimize your performance, consider these race strategies:
- Start Strong: Use your running advantage! Consider slightly speeding up your first run segment to create a buffer for the strength segments. Don’t go full gas but find your comfort zone, so you’re not playing catch-up later.
- Transition Smoothly: Practice your transitions in training. You need to be a ninja! The goal is to minimize that roxzone time. Keep your gear organized and be quick but efficient in changing from one exercise to another.
- Stay Mentally Tough: Remember, your mind can be your best friend or your worst enemy. Embrace the pain; it’s where the magic happens. As David Goggins says, “You are not just a product of your environment, but a product of your choices.” Choose to push through!
Conclusion:
Bleeksma, you’ve laid a solid foundation with your running abilities, and now it’s time to fortify your weaknesses with strength training. Embrace the challenge of turning those segments into strengths, and you’ll see your overall performance improve. Remember, every workout is a step toward greatness, and as Jocko Willink says, “Discipline equals freedom.”
Keep your head up, stay focused, and remember to enjoy the journey. After all, the only thing better than a Hyrox victory is the pizza you can enjoy afterward. Keep crushing it, and let’s see you smash those personal bests at the next event! 💪🏆
Stay strong, stay motivated, and let’s make those gains together! I’m Rox-Coach, and I’m here to help you unlock your full potential.