Overall Performance:
Hey Bram and Sam! First off, let's give a big shout-out to both of you for pushing through the 2025 Hyrox Doubles event in Maastricht. Finishing with an overall time of 01:11:44 and ranking 170 out of 360 in your age group is no small feat— that puts you in the top 47%! 💪 You’re definitely not just running in circles; you're making strides!
Now, let’s break down how you both performed. Your total running time of 35:11 is notably faster than the average, which suggests that you’ve got a solid runner profile. However, it seems like you both might have flown out of the gate a bit too quickly in the first segment, as your time of 06:54 was 2:15 slower than the average. This enthusiasm is great, but let’s harness that energy in a way that doesn’t leave you gasping for air during the later segments. You’ve got the legs for it; now let’s work on pacing! 🚀
In comparison to your previous races, it looks like you have made some strides in terms of your running, but there’s room for improvement in your strength segments. This hybrid approach is something to hone, and we’ll dig into that in a moment.
Segments & Race Analysis:
Breaking down your segments, it’s clear where you shone and where you stumbled. The Ski Erg, Burpee Broad Jumps, and Farmers Carry segments were decent performances, but the Sled Push, Sled Pull, and Sandbag Lunges lagged behind. Those are the areas that need some TLC. Here’s a quick recap:
- Running Segments: You started strong but faded in the middle. The first running segment was a blast, but the last few running segments were slower than average. It’s like starting a race with fireworks and ending it with a fizzle.
- Strength Segments: The Sled Push, Sled Pull, and Sandbag Lunges were areas of significant time loss. Here’s where we need to adapt and conquer!
- Roxzone: The time spent between segments was decent, but there’s definitely room for improvement. Tighten up those transitions; we’re not in a leisurely stroll here! 🚶♂️
Segments to Improve:
Now, let’s get into the nitty-gritty of improvement. Your potential for enhancement is clear, especially in the following segments:
- Burpee Broad Jumps (BBJ): With a potential improvement of 01:01 (from 03:42 to 02:41), this segment is begging for attention. Make it 46% of your focus during training. Here’s what you can do:
- Drills: Incorporate BBJ practice into your weekly routine. Focus on explosive power with plyometrics like box jumps and broad jumps to build that initial thrust.
- Form Correction: Work on your landing technique. Aim for soft landings to absorb impact and maintain speed. Think of it as landing like a ninja, not a rhino. 🦏
- Circuit Training: Set up a circuit that includes BBJs, push-ups, and squat jumps to build endurance and strength simultaneously.
- Sandbag Lunges: This segment saw a time of 03:51, with a potential improvement of 00:44 (aiming for 03:07). This should take up about 33% of your focus in training. Here’s how to crush it:
- Drills: Add weighted lunges and step-ups into your regimen. Consider incorporating high-rep bodyweight lunges to build muscular endurance.
- Technique: Pay attention to your knee alignment and core stability during the lunge. Remember, it’s not just about moving; it’s about moving right!
- Endurance Training: Include longer sets of lunges in your workouts. This will help you maintain form and strength as you tire.
Race Strategies:
Now that we’ve identified where to focus, let’s talk race strategies:
- Pacing: Start with a strong yet controlled pace. You don’t want to be the tortoise or the hare—find that sweet spot in between. Maintain a steady pace in the first two runs to preserve energy for the strength segments.
- Transitions: Practice those transitions in your training. Visualize the next segment while finishing the previous one. This mental prep will make your transitions smoother than a jazz saxophonist. 🎷
- Team Communication: In doubles, communicating with your partner is key. Set clear signals for when to switch or push harder. It’s all about that synergy!
- Stay Hydrated: Hydration is your best friend. Don’t wait until you’re thirsty—drink before, during, and after the race. It’s like oiling a machine; keep things running smoothly.
Conclusion:
Bram and Sam, you’ve laid a solid foundation with your performance in Maastricht, but there’s always a path to greatness. As you gear up for the upcoming races—HYROX Belgium on April 5th, ALL INCLUSIVE FITNESS HYROX Cologne on April 10th, and back to Maastricht on September 19th—keep this feedback in mind and stay hungry for improvement!
Remember, “It’s not about the destination; it’s about the journey.” Keep grinding, keep pushing, and allow yourselves to evolve in this sport. You’re capable of greatness; keep striving to unlock your full potential. And hey, if all else fails, just remember: burpees don’t count if your heart isn’t in it! 💥🏆
Let’s do this, and I’ll be right here cheering you on as The Rox-Coach! Keep hustling! 💪
Bram Te Brinkhof
