Overall Performance:
Mirthe Vos and Annabel Verhaaf, you both rocked the 2025 Maastricht Hyrox competition with a solid finish time of 01:27:52, placing you in the top 72% of 274 athletes in your age group. That's no small feat! Your total running time of 45:11 is significantly better than the average by a whopping 5 minutes and 28 seconds. So, if we were to chalk it up to a running profile, I'd say you're both more on the "run like the wind" side of things, rather than "beast mode in the strength zone." Your pacing was interesting too; it seems like you both started a little too fast, especially in the first running segment, which may have impacted your overall endurance during the race.
In comparison to previous races, this performance shows improvement, especially in your running endurance. However, there are still segments that can be refined to elevate your game even further. Remember, every step counts, and every second matters in Hyrox! 💪
Segments & Race Analysis:
Let's break down how each segment contributed to your overall performance. The race was a mix of high-energy moments and a few slower segments, particularly in the strength-based exercises. Here’s the scoop:
- Running Segments: You both started a bit too strong in Running 1, clocking in at 08:01, which was +2:19 compared to the average. This showed you have the legs for it, but it also set a challenging pace for later segments. Running 2 was better at 07:12, but you still spent too much time with your feet off the ground. Running 3 and 4 had some improvement opportunities, with times of 06:00 and 05:51, respectively.
- Strength Segments: The Ski Erg (04:28) and Sled Push (01:30) were your most challenging segments, ranking 26th and 19th percentile, respectively. These are areas where you'll want to dig deep and build strength, as they could be holding you back from a faster overall time.
- Overall Roxzone: With a Roxzone of 06:55, which is -00:39 compared to average, it indicates there was some time lost in transitions and recovery. We need to tighten this up to shave off precious seconds in future races!
Segments to Improve:
Now, let’s dive into the segments that could use a little love and attention to transform them into your strengths:
- Ski Erg: Focus on improving your Ski Erg performance, which came in at a 26th percentile rank. To work on this, incorporate interval training on the Ski Erg—do 30 seconds of all-out effort followed by 30 seconds of recovery. Aim for 8-10 rounds. Also, consider strength training for your upper body, specifically targeting your lats and core with exercises like pull-ups and planks. This can help enhance your pulling power. Dedicate about 20% of your training to this segment.
- Sled Push: With a performance of 01:30 and a 19th percentile rank, this is an area ripe for improvement. Incorporate heavy sled pushes in your training—do sets of 25-50 meters at a challenging weight. This will build the necessary strength and endurance. Additionally, practice proper sled pushing technique to maximize your efficiency. Focus roughly 25% of your training here.
- Roxzone & Transition Times: Your Roxzone reflected a slower transition time, which means we need to work on overall fitness and the efficiency of your transitions. Incorporate circuit training that mimics the transitions found in a Hyrox race. Practice moving quickly between exercises, aiming to reduce your transition times by at least 20% during training sessions. This can be a game-changer for your overall race time.
Race Strategies:
For your next races, here are a few strategies to keep in mind:
- Pacing: Start with a controlled pace—don’t let the adrenaline push you too fast at the beginning. Aim to settle into a rhythm in the first running segment, perhaps around your average 7:30 pace, and then gradually increase your effort.
- Strength Management: During strength segments, focus on maintaining form over speed. It’s better to take an extra second to finish a rep correctly than to rush and risk injury. Quality over quantity, folks!
- Transitions: Practice your transition drills in training. Get efficient with your gear changes and learn to read the race flow to know when to push and when to recover. Think of it like a dance; you want to glide between moves, not stomp! 💥
Conclusion:
Mirthe and Annabel, your race at Maastricht has set the stage for an exciting season ahead! With the upcoming races at HYROX Belgium and ALL INCLUSIVE FITNESS HYROX Cologne, you have ample opportunity to hone your skills and improve on the areas identified. Remember, “You can’t hurt me” is not just a mantra—it's a way of life! Embrace the grind, reflect on your performance, and keep pushing to be better. 💪
Keep your spirits high, take these insights to heart, and know that every workout is a step closer to your goals. You’ve got this, ladies! And just remember, if it doesn’t challenge you, it won’t change you. So let’s get to work, and turn those weaknesses into strengths! 🏆
Stay strong, keep smiling, and let’s smash those goals together. This is The Rox-Coach, signing off! 💪
Mirthe Vos
