Thorsten Hansen, Tom Jansen Hyrox Result

Overall Performance:

Thorsten Hansen and Tom Jansen, you crushed it at the 2025 Vienna Hyrox event! Finishing 63rd overall out of 645 athletes puts you in the top 9%, a feat worth celebrating! In your age group of 30-39, you ranked 34th, landing you in the top 10% of 321 competitors. Your overall time of 00:57:11 is impressive, but let’s break down some nuances.

Looking at your total running time of 00:34:03, which is 01:35 slower than the average, it seems you might lean more toward a strength profile. Not to worry! This means we can ramp up your running game while maintaining that impressive strength. However, your pacing in the first running segment was a bit off; coming in at 00:04:03 (00:22 slower than average) puts you in the 24th percentile. You might have started a bit too conservatively. Remember, it’s not a marathon; it’s a Hyrox! 🏃‍♂️💥

Segments to Improve:

Now let’s dive into the segments that need a little TLC:

• Burpees Broad Jump: Clocking in at 00:02:13, you were 00:06 slower than average. To improve this segment, focus on explosive power and rhythm. Practice burpee transitions with a focus on speed. Try a drill where you perform 5 burpees followed by a broad jump, repeating for 10 rounds. Keep your core tight and land softly to maximize efficiency.
• Running Performance: Your total running time suggests we need to work on your speed. To enhance your running, incorporate interval training. For example, run 400 meters at a pace quicker than race pace, followed by 2 minutes of recovery jogs. Aim for 6-8 reps. This will help with speed endurance and teach your body to recover quickly.
• Roxzone Transition Time: Your Roxzone time of 00:03:36, while faster than average, can still be improved. Work on your transitions by practicing quick changes between exercises in your training. Set up a mini-course where you transition between exercises with minimal rest. Every second counts, and this could save you precious minutes!

Race Strategies:

In the race, strategy is key! Here are a few tips:

• Pacing: Start moderately fast in the first run, aiming for a pace that feels comfortable but pushes your limits. Remember, you can always pick it up later!
• Energy Management: During strength workouts, keep your heart rate up. For example, during the sled push, focus on maintaining a steady pace instead of going all out. This will help you preserve energy for the latter parts of the race.
• Visualize Success: Before the race, visualize each segment. Picture yourself nailing that burpee broad jump with precision and powering through the running segments. It’s all mental; if you believe you can do it, you can!

Conclusion:

Thorsten and Tom, you've done an incredible job, but the road to greatness is paved with continuous improvement. “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, embrace the grind, and remember that every workout counts! 💪

If you can turn those weaknesses into strengths, you'll be unstoppable! Just think: if you can survive burpees, you can survive anything! Stay focused, keep training hard, and let’s smash that next competition together! You’ve got this! I’m here to guide you every step of the way. 🚀

Until next time, keep hustling! - The Rox-Coach