Gijs De Jonge Hyrox Result

Overall Performance:

Gijs, you crushed it out there! Finishing in the top 27% of your age group with a time of 01:18:33 is no small feat, especially in a competitive field of 211 athletes. Your total running time of 00:35:38 showcases that you’re more of a runner than a strength athlete, being 03:50 faster than the average. But let’s talk pacing: your first running segment was a bit on the slower side, which means you might have started off too conservatively. Remember, every second counts, and sometimes it’s about finding that sweet spot between preserving energy and pushing the envelope right from the start. Think of it this way: if you’re not living on the edge, you’re taking up too much space! 💥

Segments to Improve:

Now, let’s dig deeper into the segments where you can really turn the tide and unleash your potential:

• Burpees Broad Jump (00:05:08) - This was your slowest segment, sitting at 00:29 slower than average. Burpees can be a killer, especially when you're already fatigued. Focus on your form here: maintain a tight core and explosive power in your jump. Practice transitions between the burpee and jump to minimize downtime. Try this drill: 5 rounds of 10 burpees followed by 10 broad jumps, with minimal rest in between. This will help build endurance and efficiency. Aim to make it second nature!
• Ski Erg (00:04:16) - You were a bit behind average here as well. While you’re strong in running, we need to balance that with upper body endurance. Incorporate interval training on the Ski Erg, such as 30 seconds all-out followed by 1 minute of easy skiing. This will help build your power output and improve your efficiency. Also, focus on keeping a strong grip and driving with your legs to engage more muscle groups.
• Roxzone (00:07:22) - Here’s where we see some time lag. The transitions might have cost you valuable seconds. To improve your overall fitness and speed up transitions, incorporate circuit training where you seamlessly flow from one exercise to another without rest. For example, set up a mini-Hyrox circuit with a mix of running, sled pushes, and burpees. Time how long it takes to complete the circuit and aim to improve each week.

Race Strategies:

When it comes to race day, having a strategy can make all the difference. Here are some tips to keep in mind:

• Pacing: Start strong but controlled. In your next race, aim for a slightly faster pace in that first run segment. Trust your training and push a little harder right from the start. You don't want to leave all that speed in the tank!
• Transition Speed: Practice your transitions during your training sessions. The more fluid you are between exercises, the less time you'll waste. Visualize the transitions as part of the race and not as a rest period.
• Mindset: Channel your inner David Goggins and push through the discomfort. Remind yourself that pain is temporary, but the glory of finishing strong lasts forever. “When you think you’re done, you’re only at 40% of your potential.” Keep that in mind when you’re feeling the burn!

Conclusion:

Gijs, your performance was impressive, and with some targeted improvements, you’re set to climb those ranks even higher. Remember, every athlete has their strengths and weaknesses; it’s how you face them that defines your journey. Embrace the grind, work on those segments, and keep pushing the limits of your endurance and strength. The road to greatness is paved with sweat and determination—so let's get after it! 💪🏆

Now, go grab a protein shake and keep that momentum rolling. The next race is just around the corner, and I want to see you smash those goals! You’ve got this! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Stay hungry, stay humble, and never stop pushing. I’m here to help you every step of the way!

— The Rox-Coach