Kyra Knops, Jamila Dekker Hyrox Result

Overall Performance:

Kyra and Jamila, first off, congratulations on your performance at the 2025 Maastricht Hyrox! With an overall time of 01:53:25, you both showcased some impressive endurance and tenacity. Your total running time of 01:00:31 is notable—6:08 faster than the average—indicating a strong running profile. However, your pacing during certain segments tells a story that we can work on. Specifically, the Running 1 segment was a bit slow, which suggests you might have started with the brakes on instead of full throttle. But hey, slow and steady might win the race—unless you're in a Hyrox! 🏆

In the grand scheme, you showed strength in your running, but there are segments where we can sharpen your performance, particularly with transitions and some strength-based exercises. Let's dissect where you can improve and how to transform those weaknesses into your new strengths.

Segments to Improve:

• Rowing: Your rowing time was 00:06:04, which was 00:24 slower than average, landing you in the 98th percentile. This is an area where you can gain precious seconds. Aim to focus on your technique and efficiency. Use drills like:
  • Rowing Intervals: 5 sets of 500 meters at a high effort with 2 minutes of rest in between. Focus on maintaining consistent stroke rates.
  • Power Strokes: Incorporate 2 minutes of power strokes every 5 minutes during your longer rowing sessions to build strength and endurance.
• Sled Push: Your sled push time was 00:01:40, which is 00:29 faster than average, but there’s still room for improvement. To build explosive strength:
  • Box Jumps: 3 sets of 8 reps, focusing on explosive power. Jump as high as you can; you want to feel like a gazelle, not a turtle!
  • Sled Push Drills: Perform 4 sets of 20 meters, focusing on maintaining a steady pace and proper form. Remember to drive through the heels!
• Running 4: This was your slowest segment at 00:10:12, which was 01:46 slower than average. It seems fatigue set in here. To improve your endurance:
  • Long Runs: Incorporate a weekly long run, ideally 10-12 km at a conversational pace. This will build your endurance without overexerting your strength.
  • Fartlek Training: Integrate a mix of speeds into your runs. For example, alternate between 1 minute fast followed by 2 minutes slow for a total of 30 minutes.

Race Strategies:

Now, let's talk about strategies for your next race. One key tactic is pacing. Start with a moderate intensity on your first run segment; avoid going all out immediately. Think of it like a marathon, not a sprint. You want to maintain a consistent pace that you can sustain through the entire race. Don't be afraid to save some energy for the later stages; the race is not over until you cross that finish line! 💥

Also, practice your transitions during training. Set up a mock Hyrox course and time how long it takes you to move from one exercise to another. Challenge yourselves to minimize that roxzone time because every second counts!

Conclusion:

Kyra and Jamila, remember: “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” You’ve got the foundation; now it’s about building on it. Embrace the grind, push through the discomfort, and watch your performance skyrocket. 💪

When you’re feeling the burn and thinking about quitting, just remember—the finish line is where the magic happens. So, lace up those shoes, grab that sled, and let’s turn these weaknesses into strengths. You’ve got this! The Rox-Coach believes in you! 💪🏆