Bart Swelsen Hyrox Result

Overall Performance:

Bart, first off, congratulations on completing the Maastricht Hyrox! Finishing in the top 57% of your age group is no small feat, especially given the fierce competition. Your overall time of 1:25:18 showcases your dedication and hard work. With a total running time of 35:05, you definitely have a runner's profile, which is fantastic! However, it looks like you kicked off the race a bit too fast, particularly in the first running segment, clocking in at 5:57 when the average was a bit slower. Remember, pacing is key—like a fine wine, you want to let it breathe, not rush it! 🍷 Your strength lies in your running—7:19 faster than average! But it seems like you need to fine-tune your strength exercises, as some of your segments, like the Sled Push and Sandbag Lunges, lagged behind the average. This hybrid athlete journey is all about balancing those running skills with strength training. The good news? You’ve got the foundation—now it’s about sharpening the tools in your toolbox!

Segments to Improve:

• Sandbag Lunges (00:06:13): This segment was 1:08 slower than average. To improve, focus on your form; ensure your knees don’t extend past your toes, and engage your core for balance. Consider doing weighted lunges to build strength. Try:
  • Weighted Reverse Lunges: 3 sets of 10-15 reps per leg.
  • Walking Lunges: 4 sets of 20 meters with a moderate weight.
• Sled Push (00:03:33): 41 seconds slower than average. The sled is a monster, and it demands power. To improve here:
  • Heavy Sled Pushes: 4 sets of 20 meters, focusing on explosive starts.
  • Squats: 4 sets of 8-12 reps, concentrating on building leg strength.
• Ski Erg (00:04:57): 31 seconds slower than average. To get better on the Ski Erg, you need to focus on technique. Ensure a strong pull and consistent rhythm. Try:
  • Interval Training on the Ski Erg: 5 rounds of 1 minute on, 1 minute off.
  • Core Strengthening: Planks, Russian twists, and hanging leg raises will help improve your overall power.
• Sled Pull (00:04:58): Just 3 seconds slower than average, but there’s always room for improvement. Focus on pulling with your legs and driving your elbows back. Consider:
  • Resistance Band Rows: 4 sets of 12-15 reps for upper body strength.
  • Deadlifts: 4 sets of 6-10 reps to build overall pulling power.

Race Strategies:

• Pacing: Start with a controlled pace, especially in the early running segments. Aim for a negative split, where your second half is faster than the first. It’s like a marathon, not a sprint—don’t blow your load too soon! 🏃‍♂️
• Transitions: Your Roxzone time was 7:45, which is 53 seconds slower than average. Practice quick transitions during training sessions. Consider setting up mock transitions at your gym to get the hang of switching between exercises without losing momentum.
• Mindset: During tough segments, remind yourself, “I’m not here to be average; I’m here to be awesome!” Use visualization techniques before the race to picture yourself executing each segment flawlessly. Like Goggins says, “You’re not just going to wake up one day and be great!”

Conclusion:

Bart, you have a solid foundation to build upon! Focus on those segments that need work, and don’t be afraid to lean into the discomfort of strength training. Embrace the grind; it’s where the magic happens! Remember, “The only easy day was yesterday.” Keep pushing, keep grinding, and you’ll come back even stronger! 💪💥

Let’s get to work, and soon you’ll be crushing your next Hyrox event like a champ! You’ve got this, Bart! The Rox-Coach believes in you!