Esther Heynneman Chrispijn, Nicole Cramer Hyrox Result

Overall Performance:

Esther and Nicole, you both tackled the 2025 Rotterdam Hyrox Doubles with grit and determination, finishing strong in the top 88% of all athletes! Your overall time of 01:40:35 showcases your commitment, but there’s always room to tighten the screws and optimize performance. Your pacing strategy was a bit uneven; starting too fast on the first run led to a slower overall total running time of 00:58:22, which is about 13 seconds slower than the average. This suggests that while you both have solid running capabilities, there’s a need to refine your pacing strategy to ensure you're not burning out too early. Your performance indicates a hybrid profile, but with more room for improvement in running efficiency.

Segments to Improve:

• Sandbag Lunges (00:04:59): This segment was your slowest, and it cost you precious seconds. Focus on strength and endurance here. Incorporate weighted lunges and step-ups into your training, aiming for 3 sets of 10-12 reps. Ensure your form is solid — keep that chest up, and drive through your front heel!
• Burpees Broad Jump (00:05:37): This took longer than expected. Let’s attack this with some high-intensity interval training (HIIT). Include burpee to box jump drills, progressively increasing your jump height. Aim for 5 rounds of 10 reps with minimal rest between rounds; it will build both power and endurance.
• Total Running Time (00:58:22): With a total run time slower than average, you need to work on your running economy. Incorporate interval training (like 400m repeats at a faster than race pace) into your weekly regime. Try to run 5 x 400m with 90 seconds rest. This will help improve your speed and stamina.
• Roxzone (00:08:38): Faster transitions will enhance your overall race time. Practice your transition drills, focusing on quick changes between exercises. Set up a mini-course in your gym to simulate the transitions, aiming for less than 30 seconds between exercises.

Race Strategies:

• Pacing Strategy: Start the first run conservatively. Aim for a pace that feels sustainable rather than explosive. You want to finish strong, not gasping for air!
• Transition Tactics: During transitions, plan your moves. If you can visualize each step, you’ll be quicker on your feet. Have a designated spot for water and gear to minimize downtime.
• Breathing Techniques: Use controlled breathing during high-intensity exercises. This will help you maintain stamina through the burpees and lunges. Inhale through the nose and exhale through the mouth; it’s like meditation, but with sweat!
• Partner Coordination: If you’re racing doubles, communicate! Keep each other motivated and pumped up during the race. A little banter goes a long way in keeping spirits high.

Conclusion:

Esther and Nicole, you’ve already made significant strides in your Hyrox journey! Remember, every second counts, and every workout is an opportunity to improve. As David Goggins says, "You are stopping you. You are giving up instead of getting hard." So dig deep, embrace the grind, and let's turn those weaknesses into strengths! 💪

Keep pushing, keep striving, and remember — the only bad workout is the one that didn’t happen. You’ve got this! The Rox-Coach is here cheering you on, and I believe in your potential to smash those goals! 💥🏆