Thijmen Kraaijeveld Hyrox Result

Overall Performance:

Thijmen, you put in an impressive effort at the 2025 Maastricht Hyrox! Finishing in 1:19:48 places you in the top 29% of your age group, which is no small feat given the competitive field of 174 athletes. Your total running time of 32:35 shows that you have a solid running profile, being 7:27 faster than the average; however, it seems like your pacing strategy may need a little fine-tuning. Starting off with a 6:02 in Running 1 was a bit slower than average, which suggests you might have paced yourself a little too conservatively at the beginning. This could have affected your momentum throughout the race.

When it comes to your strength versus your endurance, the numbers show you’re definitely more of a runner. This puts you in a great position to focus on building your strength, especially in those segments that need some work. Remember, you don’t have to outrun the bear; you just have to outrun the other guy! 🏃‍♂️💨

Segments to Improve:

Now, let’s dive into those segments that can turn from “meh” to “magnificent.” The Burpees Broad Jump and Wall Balls are your key areas for improvement.

• Wall Balls (7:24 – 1:31 slower than average):
  • Focus on form: Ensure your squat is deep and your throw is explosive. A common mistake is using the arms too much instead of engaging the core and legs. Try to keep your elbows high and aim for a consistent target.
  • Drill: Incorporate sets of 10-15 wall balls in your routine, focusing on form. Add in fatigue by performing them after a high-intensity cardio segment, like running or rowing, to simulate race conditions.
  • Core Work: Include exercises like medicine ball slams and squat jumps in your training to build explosive strength.
• Burpees Broad Jump (5:48 – 1:00 slower than average):
  • Technique: Ensure you explode off the ground when jumping and land softly. Transitioning quickly between the burpee and the jump is key. Try not to overthink the movements; keep it fluid.
  • Drill: Practice a sequence of 5 burpees followed by a broad jump for distance. Time yourself to see how quickly you can transition. Aim for 3 rounds with minimal rest.
  • Endurance: Incorporate a circuit with burpees, broad jumps, and high knees. This will help improve your stamina while keeping your heart rate up.

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Start Strong, but Control the Pace: In future races, start at a pace that feels sustainable for the first running segment. Avoid going out too fast; instead, aim for a consistent effort that allows for faster lap times as you progress.
• Transition Time: Work on minimizing your roxzone time. This is crucial for improving your overall finish. Practice transitions during training – for example, after completing an exercise, immediately head into your next running segment without a break.
• Stay Hydrated and Fuel Smart: Make sure to hydrate before the race and consider a small energy gel or snack about 30 minutes before your start time. It can make a difference in your energy levels during those tough segments.

Conclusion:

Thijmen, you’ve already proven that you have the endurance to crush the running segments, and with a bit of focus, you can turn those strength segments into your new secret weapons! Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Keep pushing your limits, and don't forget to laugh a little along the way; after all, if you’re not having fun, are you really doing it right? Keep up the hard work and dedication, and let’s take your Hyrox game to the next level! 💪💥

This is Rox-Coach, and I’m here to help you smash your goals!