Joey Seetsen Hyrox Result

Overall Performance:

Joey, you absolutely crushed it at the 2025 Maastricht Hyrox! Finishing 3rd in the U24 age group puts you in the top 1% of 210 athletes – that’s no small feat! Your overall time of 01:02:16 is impressive, especially with a total running time of 00:27:25, which is a solid 4:30 faster than the average. You clearly have a runner's profile, which is fantastic for this competition. However, your pacing in the first running segment indicates you may have started a bit too conservatively, taking 1:16 longer than average. This could have set a different tone for your overall performance. But don’t sweat it; we can turn this around!

Segments to Improve:

Now, let's dig into those segments where you can make significant improvements:

• Sled Push (02:32): This was 20 seconds slower than average, landing you in the 31st percentile. To improve this segment, focus on increasing your leg and core strength. Incorporate the following drills:
• Sled Push Drills: Work on shorter, heavier pushes at max effort for 10-20 meters, focusing on maintaining a low body position.
• Leg Presses: Strengthen your quads and glutes with heavy leg presses, aiming for 4 sets of 8-10 reps.
• Core Stability Exercises: Planks and hanging leg raises will help maintain your body posture during the push.
• Burpees Broad Jump (03:42): Here, you were 26 seconds slower than average and only in the 11th percentile. To turn this into a strength, focus on explosive movements:
• Burpee Box Jumps: Replace traditional burpees with burpee box jumps to develop power and speed. Aim for 3 sets of 10 reps, focusing on quick transitions.
• Broad Jump Drills: Work on your technique with broad jumps, emphasizing explosive hip extension. Perform 5 sets of 5 jumps, resting adequately between sets.
• Interval Training: Incorporate HIIT sessions with burpees mixed with other explosive movements to build endurance and strength simultaneously.

Race Strategies:

For your next race, consider these strategies to optimize your performance:

• Pacing: Start with more control. Allow your body to warm up, especially in the first running segment. Instead of going all out from the start, try to find a rhythm that you can maintain into the second and third runs.
• Transitions: Your Roxzone time was 4:23, which is 17 seconds slower than average. Work on your transition speed. Practicing quick changes between exercises in training can help. Set a timer and simulate race conditions to refine this skill.
• Nutrition and Hydration: Make sure you have a solid nutrition plan leading up to the race. Staying hydrated and fueled properly can significantly affect your performance, especially in the latter stages of the event.

Conclusion:

Joey, you’re already in an elite bracket, and with targeted improvements, you’ll be unstoppable! Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing those limits, and don’t be afraid to embrace the grind. And hey, if anyone asks why you're pushing a sled, just tell them you're training for the Olympics… or at least for the next Hyrox! 💪💥

You're on the right track, so keep that momentum going. Train hard, rest well, and let’s get ready to dominate the next competition! Remember, I'm here for your journey! – The Rox-Coach