Ramon Wijnstein Hyrox Result

Overall Performance:

Ramon, you put in a solid performance at the 2025 Rotterdam Hyrox competition, finishing with an overall time of 01:21:27, placing you in the top 42% of a competitive field. That’s no small feat! You demonstrated impressive strengths in the Ski Erg, Sled Push, and Sled Pull, where you notably outpaced the average. However, your overall running time of 00:41:02 was 02:15 slower than average, indicating that you might have a bit more of a strength profile than a runner's. While you had some strong moments, pacing seemed to be a factor. For instance, your first running segment was a tad slower than average, which suggests you may have started off a bit too conservatively. It’s a good reminder that the race is a marathon, not a sprint... except when it’s a sprint! 💪

Segments to Improve:

Now, let’s break down the segments that need your attention. It’s time to turn weaknesses into strengths! Here’s where you can focus:

• Burpees Broad Jump (00:05:05) - This segment was 00:46 slower than average. To improve, consider incorporating high-intensity interval training (HIIT) that mimics this exercise. Try doing sets of burpees followed by broad jumps, working on explosive power. Aim for 3-4 sets of 10 reps. Focus on form: land softly to reduce impact and maintain momentum.
• Farmers Carry (00:02:33) - You were 00:20 slower than average here. Include heavy carries in your weekly training regimen. Start with moderate weights and focus on keeping your core tight while maintaining an upright posture. Increase the distance gradually, and try to maintain a steady pace. Aim for 4 sets of 40 meters, increasing weight as you feel comfortable.
• Sandbag Lunges (00:05:08) - 00:08 slower than average can be improved with more targeted strength training. Incorporate weighted lunges into your routine, focusing on depth and control. Use a sandbag for added resistance, and aim for 3 sets of 12-15 lunges per leg. Work on not only strength but also stability; consider balance drills like single-leg stands.
• Overall Running Efficiency - Your pacing in the first segment was 00:28 slower than average. To enhance your running, include tempo runs and interval training. For instance, do 4x800m intervals at a pace slightly faster than your average, with equal rest times. This will help build speed and endurance.

Race Strategies:

When you step on that starting line again, keep these strategies in your mind:

• Pacing Plan: Start strong but controlled. Use the first running segment to find your rhythm rather than go all out. Aim for a consistent pace that you can sustain throughout the race. Remember, it’s better to finish strong than to burn out early!
• Transition Efficiency: The Roxzone was faster than average, which is great! Keep honing your transition skills, but remember that every second counts. Practice quick changes between exercises in your training to reduce downtime. Quick feet mean quick times!
• Focus on Breathing: Breathing techniques can help you manage exertion levels. Incorporate breathing drills into your training. Try inhaling for 4 steps, exhaling for 4, and gradually increase as you become more comfortable.

Conclusion:

Ramon, you’ve got the potential to make waves in your category! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing, keep training, and don’t forget to laugh a little along the way. After all, if you’re not having fun, you’re doing it wrong—unless you’re doing burpees, then fun is optional! 😂💥

Stay focused, stay strong, and let’s crush those weaknesses into strengths. You've got this, and I’m here to help you every step of the way! Keep training hard and remember, success is a journey, not a destination. Until next time, stay relentless!

Your Rox-Coach