Overall Performance:
Teeuwen Isa and Hintjes Zoë, first off, let’s take a moment to celebrate your solid finish time of 01:22:35 in the 2025 Maastricht Hyrox competition! This is a commendable effort, especially in the competitive U29 age group. Your total running time of 00:42:00 is a standout achievement, clocking in at 05:53 faster than average! This indicates that you both have a runner's profile, which is fantastic; however, this also means there’s room to build on your strength training to balance out that speed with power. It seems like the pacing during Running 1 was a bit off—02:20 slower than average. Starting off too slow can sometimes set a sluggish tone for the rest of the race, so let’s tighten that up for future competitions. Overall, your performance shows a strong foundation, but with a little refinement in your approach, you can definitely take it to the next level! 💪
Segments to Improve:
Now, let’s dive into the segments where you can really crank up the intensity and turn weaknesses into strengths!
- Wall Balls (00:03:48) - This segment showed a slower performance compared to the average. To improve here, focus on your squat depth and the explosive power in your throw. A key drill is the Wall Ball Ladder: start with 10 reps at a comfortable weight, then increase the weight and decrease the reps each round (e.g., 8, 6, 4). This will help improve your strength endurance while also practicing your technique under fatigue.
- Roxzone (00:07:10) - Transition times are crucial, and yours was slower than average. This indicates that you may have been resting a bit too much or spending too much time gearing up for the next segment. To tackle this, implement Fast Transitions Drills in your training. Set up a station where you switch between exercises, working on speed and efficiency. For example, practice moving from the Sled Push directly into the Burpees with minimal recovery. Time yourself and aim to beat your previous records.
- Sled Push (00:01:14) - While you were faster than average, there's always room for improvement. Incorporate Heavy Pushes in your routine. Use a sled with a weight that challenges you but can still be pushed for multiple reps. Aim for short, intense intervals to build that power.
- Burpees Broad Jump (00:03:33) - This segment was decent but can also be spiced up. Focus on your explosive power with Broad Jump Drills. Start with a few practice jumps, then integrate them into a circuit with burpees. For example, do 5 burpees followed by 3 broad jumps. This combo will improve your overall coordination and power output.
Race Strategies:
Let’s talk about how to approach your next race. First, control your pace; remember, it’s a marathon, not a sprint! Focus on maintaining a steady heart rate early on to avoid burnout. You might be tempted to kick it into high gear, but that can lead to a crash later, especially if you start off too fast. Consider using a pacing strategy where you run the first half of the race slightly slower than your target pace, then gradually increase your speed in the second half. This is often referred to as the negative split strategy and can yield great results.
Also, visualize your transitions. Picture yourself smoothly transitioning from one exercise to the next, and practice this in training. Mentally rehearse it so it feels natural come race day. Remember, “You are capable of more than you know”—David Goggins said it, and he’s not wrong! 💥
Conclusion:
Teeuwen Isa and Hintjes Zoë, you’ve got the makings of a powerhouse duo! Your running speed is impressive, and with some focused strength training, you’ll be unstoppable. Remember, every athlete has room for improvement; it’s about progress, not perfection. As you train, push each other, stay motivated, and enjoy the journey. And if anyone asks how you did it, just tell them you were 'lifting heavy and running fast!' Keep grinding, keep smiling, and let’s crush those goals next time! 🏆
Stay strong, and remember: “The only easy day was yesterday.” - Jocko Willink. I'm here for you, The Rox-Coach. 💪
Isa Teeuwen
