Overall Performance:
Emiel and Thomas, you both tackled the 2025 Maastricht Hyrox Doubles with a solid performance, finishing in 1:08:32, which puts you in the top 32% of 360 athletes in your age group! That’s nothing to sneeze at—great job! 💪 Your total running time of 33:23 was significantly faster than the average, with a difference of 5:55. This indicates that you both have a stronger running profile, which is fantastic for the endurance aspect of Hyrox. However, let’s not forget that in this sport, strength is just as important as speed, and your splits reveal that there’s room for improvement in your strength-based segments.
Looking at your race history, you’ve shown excellent progression. Each race provides data points that guide your training, and it’s clear you’re on the right path. However, it’s crucial to keep pushing those limits, especially in the strength segments where you’ve lagged behind the average. Remember, “You don’t get what you wish for; you get what you work for.” Keep that in mind as we dissect your performance!
Segments & Race Analysis:
Analyzing the segments of your race reveals some interesting insights. Your pacing strategy seems to have been a bit aggressive in the first running segment, where you clocked in at 6:37, which is 2:09 slower than the average. This likely left you a bit fatigued for the subsequent exercises. However, you made solid use of your running ability, as indicated by your total running time being faster than average.
Let’s break down the segments:
- Running 1: 6:37 (+2:09 vs. average) - A strong start, but it might have cost you in the later segments.
- Ski Erg: 4:02 (+0:11 vs. average) - Not bad, but could use some fine-tuning.
- Sled Push: 1:14 (-0:22 vs. average) - Ouch! This is where you lost significant time. Let’s work on this.
- Sled Pull: 3:06 (+0:13 vs. average) - Solid, but still could be faster.
- Burpees Broad Jump: 3:01 (+0:20 vs. average) - A potential area for improvement, especially when you’re already tired.
- Farmers Carry: 1:22 (-0:10 vs. average) - This is also an area that needs work.
- Roxzone: 5:15 (-0:07 vs. average) - Transition times are key; let’s tighten this up!
Overall, while your running segments are impressive, you need to focus on improving your strength segments to balance your performance. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
Segments to Improve:
Now let’s delve deeper into the segments where you have the most potential for improvement:
- Burpees Broad Jump (BBJ):
- Current Time: 3:01
- Potential Improvement: 00:34 (to 2:27)
- Focus during training: 29%
- Training Strategy: Incorporate speed burpee drills and plyometric training. Aim for 3 sets of 10 explosive burpees followed by a broad jump, focusing on minimizing rest between each. Time yourself and aim to beat your previous times.
- Sandbag Lunges:
- Current Time: 3:24
- Potential Improvement: 00:30 (to 2:54)
- Focus during training: 26%
- Training Strategy: Focus on form and speed. Use a lighter sandbag to focus on fast-paced lunges, aiming to complete 3 sets of 20 lunges as quickly as possible while maintaining form. Increase the weight as you improve.
- Sled Pull:
- Current Time: 3:06
- Potential Improvement: 00:29 (to 2:37)
- Focus during training: 25%
- Training Strategy: Include sled pulls in your training 2-3 times a week. Work on both speed and technique. For every training session, aim to pull a sled with a moderate weight for short distances, focusing on explosive starts and maintaining a steady rhythm.
- Ski Erg:
- Current Time: 4:02
- Potential Improvement: 00:16 (to 3:46)
- Focus during training: 13%
- Training Strategy: Implement interval training on the Ski Erg. Aim for 4 sets of 2 minutes at a high intensity, followed by 1 minute of rest. Focus on form—keep your core tight and your strokes fluid.
Improving these segments will require dedication and targeted training. It’s not just about working hard; it’s about working smart. “The pain you feel today will be the strength you feel tomorrow.”
Race Strategies:
To optimize your performance in future races, consider employing these strategies:
- Pacing: Start strong but not at your max. Keep an eye on your heart rate and aim for a moderate effort in the first running segment to conserve energy for the strength segments.
- Transition Time: Work on your transitions during training. Use every rest period wisely; practice transitioning quickly from one exercise to the next to minimize your Roxzone time.
- Strength Endurance: Focus on building endurance in your strength segments. This means doing multiple rounds of your strength exercises with less rest.
- Nutrition and Hydration: Fuel your body adequately before the race. Consider a carb-rich meal the night before and stay hydrated.
- Mindset: Visualize your race before you start. Picture yourself overcoming challenges and pushing through the fatigue. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”
Conclusion:
Emiel and Thomas, your performance in Maastricht was commendable, but remember that every race is a stepping stone to your ultimate goals. You’ve got some fantastic upcoming races to look forward to, including the Hyrox Belgium and the ALL INCLUSIVE FITNESS Hyrox Cologne. Let’s aim to crush those times and tighten up those segments that need work!
Keep in mind that improvement is a process. Stay committed to your training and focus on the areas we’ve discussed. Embrace the grind, and don't shy away from discomfort—it’s where growth happens. And remember, “You are not going to find your limits. You are going to create them.” 💥
Keep pushing, stay focused, and let’s turn those weaknesses into strengths. You’ve got this! I’m Rox-Coach, and I’m here to help you unleash your full potential. Let’s go get it! 🏆
Emiel Noorlander
