Bram Van Osch Hyrox Result

Overall Performance:

Bram, you crushed it at the 2025 World Championships in Chicago, finishing with a time of 1:19:47, landing you in the top 23% of 886 athletes. Your overall rank of 207 and age group rank of 119 show that you’re competitive, especially considering you’re in the 40-44 age group. Your total running time of 35:01 was 2:57 faster than the average, indicating that you have a strong running profile. However, your pacing during the segments varied, suggesting a few areas for improvement, particularly in your strength segments. You started strong, but it seems like there might've been some pacing issues in the middle of the race, as indicated by your slower running splits in the latter segments. You’ve got the speed covered; now it’s time to turn that speed into power!

Segments & Race Analysis:

Your race breakdown shows a mix of strengths and opportunities for growth. You had a standout performance in Running 2 with a blistering pace of 3:35, which is 48 seconds faster than the average! However, segments like the Sled Pull and Wall Balls significantly lagged behind the average, where you lost valuable time. The Roxzone, too, could use some work; it’s not just a rest period—it's your transition into the next challenge! If we can tighten that up, along with some targeted strength training, you'll see a massive improvement. Remember, it’s not just about finishing; it’s about finishing strong—like a lion at the end of a long jungle run! 🦁

Segments to Improve:

Let’s dive into the segments that need the most love and attention:

• Sled Pull - Current Time: 7:25, Potential Improvement: 1:53
• Wall Balls - Current Time: 7:11, Potential Improvement: 1:07
• Farmers Carry - Current Time: 3:05, Potential Improvement: 1:04
• Burpees Broad Jump (BBJ) - Current Time: 4:46, Potential Improvement: 0:43
• Rowing - Current Time: 4:50, Potential Improvement: 0:23

To tackle these segments, here’s your game plan:

• Sled Pull: Focus on building your back and leg strength. Incorporate heavy rows, deadlifts, and sled drag variations into your routine. Aim for 3-4 sets of 8-10 reps, increasing weight progressively. Work on your form to ensure you're engaging the right muscles without compromising your technique. You should also practice transitioning into the sled pull right after a run to simulate race conditions.
• Wall Balls: Let’s get that explosiveness up! Use a heavier medicine ball and focus on your squat depth and explosive hip drive. Try doing sets of 15-20 reps, resting as needed but aiming for faster transitions between squats and throws. You can also incorporate plyometric squats to improve power.
• Farmers Carry: This is all about grip strength and core stability. Increase your overall carry distance, starting with moderate weights and slowly upping the intensity. Consider incorporating carries in your runs or circuits to work on endurance as well. Aim for 3-4 sets of 40-50 meters with maximal weight you can maintain.
• Burpees Broad Jump: This segment can be a killer if executed poorly. Focus on explosive movements and fast transitions between burpees and jumps. Do interval training where you combine burpees with short sprints. For example, 5 burpees followed by a 20m sprint, repeated for 30 minutes. The more you practice, the more efficient you'll become!
• Rowing: Improve your technique and endurance on the rower. Focus on long, powerful strokes rather than high frequency. Aim for 4-5 sets of 500 meters, focusing on maintaining a consistent split time. Incorporate interval training to boost your cardiovascular capacity.

Allocate about 70% of your training focus on these segments, especially the Sled Pull and Wall Balls, as they have the most potential for improvement. Remember, "It's not about the destination, it's about the journey." Each workout is another step towards your goal! 💪

Race Strategies:

During the race, consider these strategies:

• Pacing: Your initial pace was fantastic, but consider dialing it back slightly in the first running segment to save some energy for the strength segments. A steady, controlled pace will allow you to maintain your form and power in those areas where you're currently lagging.
• Transitions: The Roxzone is your moment to catch your breath, but also a chance to mentally prepare for the next challenge. Practice quick transitions during training to make this part of your race smoother. Every second counts!
• Focus on form: As fatigue sets in, it’s easy to let form slip. Be mindful of maintaining proper technique in every segment. Consider videoing yourself during training to analyze and improve your movements.
• Nutrition and Hydration: Make sure you’re fueling your body properly before the race. Try different strategies during training to see what works best for you. Remember, "You are what you eat," so don’t be a pizza! 🍕

Conclusion:

Bram, you've shown that you have what it takes to perform at a high level, and with some targeted training, you could unlock even more potential. The next races to look forward to are F45 HYROX Toronto in October, INTERSPORT HYROX Stockholm in December, and HYROX Dallas in November. Use these upcoming events to refine your skills and test the improvements you make in training.

Keep pushing, keep grinding, and remember: "The only thing standing between you and your goals is the story you keep telling yourself." So tell yourself you're a beast, because that’s what you are! Keep that fire burning, and let’s turn those weaknesses into strengths! You've got this! 💥

Stay focused, stay strong, and let’s take it to the next level! I’m here to help you every step of the way. Let’s go, Bram! This is your time! - The Rox-Coach