Wietske Nijhuis, Ellen Klein Gunnewiek Hyrox Result

Overall Performance:

Wietske and Ellen, first off, let me say you crushed it out there in Maastricht! With an overall time of 02:04:07 in the Hyrox Doubles Women category for ages 30-39, you both showcased your commitment and grit. However, let's dig deeper into the specifics. Your total running time of 01:38:24 is 23:23 slower than average, indicating there's room to step it up on the track. Considering your pacing, it seems like you both might have started a bit too conservatively, especially with Running 1 being significantly slower than average. This suggests that while you have the strength, your running endurance could use some sharpening up. You’ve got a hybrid profile, but let’s make sure you’re more on the running side of that spectrum. Remember, "Pain is just weakness leaving the body!" – keep that in mind as we strategize for improvement! 💪

Segments to Improve:

Now, let’s break down the segments where you can make significant gains:

• Running 1: At 00:13:38, you were 06:04 slower than average. Focus on building your pace from the start.
  • Drills: Incorporate tempo runs into your weekly routine. Start with a comfortable pace and gradually increase speed over a set distance (e.g., 5km). Aim for negative splits in your training, meaning the second half is faster than the first.
  • Form Correction: Ensure you maintain an upright posture with a slight forward lean. Your arms should drive back and forth, not across the body. This will help with your overall running efficiency.
• Total Running Time: The overall time indicates you need to work on your running endurance.
  • Strategy: Incorporate long runs into your routine, gradually increasing your distance each week. Aim for a weekly long run that is about 30-50% longer than your usual runs.
  • Cross Training: Engage in cycling or swimming to build cardiovascular fitness without the high impact of running.
• Roxzone: At 00:15:40, you spent 04:25 longer than average transitioning between zones.
  • Drills: Work on your transitions with practice runs. Set up a mini-course and simulate the Hyrox transitions to get used to moving quickly from one station to the next.
  • Fitness Focus: Include HIIT (High-Intensity Interval Training) sessions in your training to boost your overall fitness and recovery speed between exercises.
• Ski Erg: With a time of 00:05:58, you were 00:43 slower than average.
  • Technique: Focus on your stroke efficiency. Ensure your hips are engaged, and pull through your core to maximize power. Practice with intervals of 30 seconds all-out efforts followed by 30 seconds of easy skiing to improve your power output.

Race Strategies:

For your next race, let’s refine your game plan:

• Pacing Strategy: Start conservatively but not too slow! You want to feel comfortable but not lethargic. Find that sweet spot where you can push hard but remain efficient.
• Transition Efficiency: During the race, practice quick transitions. Have a mental checklist of what to do as you approach each station. Keep your gear organized and within reach to minimize downtime.
• Stay Hydrated and Fueled: Make sure to stay on top of your nutrition and hydration leading up to the race and during. A well-fueled body performs better – think of it as putting premium fuel into a sports car! 🏎️

Conclusion:

Wietske and Ellen, you’ve got the drive and dedication to make these improvements. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, work on those running segments, and refine your transitions. You’ve laid a solid foundation, and now it’s time to build on it! Let's turn those weaknesses into strengths and come back stronger. If running were easy, they’d call it CrossFit! Keep grinding, and let’s smash those goals together! 💥🏆

- The Rox-Coach