Bart Boschman Hyrox Result

Overall Performance:

Bart, first off, congratulations on finishing 23rd in your age group at the 2025 Maastricht Hyrox! That’s a solid achievement considering you’re in the top 67% of 34 athletes. Your overall time of 01:49:32 is commendable, and it shows you have a good foundation to build on. Let's dive into some key highlights:

• Your total running time of 00:46:16 is impressive—6:52 faster than average! This indicates that you have a runner's profile, which is a significant asset in Hyrox.
• However, your pacing in the first running segment was a bit slower than average. Starting a bit too conservatively might’ve cost you some precious seconds. Think of it as saving energy for a dance party and realizing you’ve just been standing by the punch bowl!
• Your performance in the Ski Erg, Sled Push, and Burpees Broad Jump was solid but shows room for improvement compared to the top-tier athletes.
• Overall, you’ve got a good balance of running speed, but the strength segments are where you’ll want to focus your efforts moving forward.

Segments to Improve:

Now, let’s break down the segments where you can level up your performance. The most glaring area for improvement is the Sandbag Lunges, where you clocked in a time of 00:08:17—over a minute slower than average. That's like using a sandbag filled with marshmallows instead of the real deal!

• Sandbag Lunges: These can be tough, especially when you're fatigued from running. Focus on your form. Aim for a full range of motion with your knees tracking over your toes. Here are some drills to turn this segment into a strength:
• Lunge Variations: Incorporate weighted lunges and step-ups into your training. Use a heavier weight than you would during the race to build strength in your legs. Focus on keeping your core tight and maintaining balance.
• Sandbag Carries: Use a sandbag to practice carries over various distances. This will help you get used to the weight and improve your grip strength.
• Lunge-to-Run Drills: Combine lunges with short sprints. For example, do a set of lunges followed by a 20-30 meter sprint to simulate the transition from strength to running.
• Roxzone Improvement: Your time of 00:11:56 in transition was also slower than average. To improve this, work on your overall fitness and transition drills. Here’s how:
• Quick Change Drills: Set up a mock transition area and practice moving quickly from one exercise to another. Time yourself and aim to reduce that time with each go.
• Circuit Training: Include high-intensity interval training (HIIT) that mimics the race structure. This will help your body adapt to the quick shifts in effort and keep you fresh for transitions.

Race Strategies:

When you step onto that course again, keep these strategies in mind:

• Pacing: Start with a slightly faster pace in your first run segment. You’ve proven you can handle it, so don't hold back! Think of it as sprinting towards the finish line of a buffet line—just a little faster, and you might get the last slice of cake! 🎂
• Mindset: Stay focused during the transitions. Visualize each segment of the race and mentally rehearse how you’ll tackle each exercise. This will keep you engaged and reduce the chance of feeling overwhelmed.
• Fueling: Make sure you’re properly fueled before the race. Consider what you eat the night before and the morning of. You don’t want to run out of gas halfway through the race. Think of it as keeping your car’s tank full so you don’t stall at a stoplight!

Conclusion:

Bart, you’ve got the potential to crush it in your next Hyrox competition! Remember what David Goggins says, “You are not going to find the answer in the comfort zone.” Keep pushing yourself, and don’t shy away from the hard work needed to turn your weaknesses into strengths. You’re halfway there, so let’s finish strong and take that next race by storm! 💪💥🏆

Now get out there and show that sandbag who’s boss! You got this!

— The Rox-Coach