Hannah Veen Hyrox Result

Overall Performance:

Hannah, you put in a solid performance at the 2025 World Championships, finishing with a time of 01:18:52. This places you in the top 50% of 731 athletes, which is commendable! Your total running time of 33:10 was notably faster than the average by 4:46, indicating that you have a strong running profile. This means you’re likely more comfortable on your feet than pushing heavy sleds (I mean, unless you’re secretly a sled-pushing superhero in disguise). However, your pacing throughout the race had its ups and downs. It seems like you may have started a bit too strong on the first run segment, which led to a slower performance on some of the subsequent exercises, particularly the sled push and pull. Remember, it's not just about how fast you can run but how smart you can race!

Segments & Race Analysis:

Let’s break down some of the race segments. Your first running segment was 05:41, which was significantly slower than average by 01:19. While it’s great to ease into the race, you might have lost some momentum here. Your performance in the second running segment was impressive, clocking in at 03:39, which is a remarkable 47 seconds faster than the average. This shows your capacity to pick up the pace, but it also means you might have gone out too fast on the first run, leading to fatigue during the strength segments. The sled push, unfortunately, was a major bottleneck for your overall performance, taking you 07:34, which is 04:00 slower than the average. This segment alone dragged down your time significantly.

As we look at the remaining segments, you had a solid performance in the sandbag lunges and wall balls, but those sled segments need some serious TLC if you want to elevate your overall performance. The roxzone time of 04:27 was also slower than average, indicating a need for better transition efficiency. Overall, you have a lot of potential to improve your performance by honing in on those strength segments while maintaining your solid running base.

Segments to Improve:

• Sled Push - You spent 07:34 on this segment, which is 04:00 slower than the average. Potential Improvement: Bring this down to 03:12. Focus during training: 52%.
  Training Advice: Incorporate specific sled push drills into your weekly routine. Start with lower weights and focus on explosive power, gradually increasing as you become more comfortable. Try doing sets of 50-100 meters with short rest intervals to build endurance and strength. Work on your body positioning; keep your core tight and maintain a low center of gravity to maximize push efficiency.
• Sled Pull - Currently sitting at 06:36, this is 01:01 slower than average. Potential Improvement: Target 05:08. Focus during training: 17%.
  Training Advice: Similar to the sled push, incorporate sled pulls into your training, focusing on maintaining a steady pace while pulling. Use a harness for resistance and perform intervals to build strength and endurance. Aim for 4-6 sets of 30-50 meters with rest in between for recovery.
• Sandbag Lunges - You clocked 05:25 here, which is 00:51 slower than average. Potential Improvement: Down to 04:19. Focus during training: 13%.
  Training Advice: For lunges, work on your form and stability. Consider using a weighted vest during your lunges for added resistance. Incorporate plyometric lunges to build explosive strength, and practice walking lunges over longer distances to enhance endurance.
• Burpees Broad Jump - You finished this segment in 04:54, which is 00:23 slower than average. Potential Improvement: Aim for 04:13. Focus during training: 8%.
  Training Advice: Practice your transitions from burpees to broad jumps to increase efficiency. Work on your explosive power through box jumps and broad jumps. Consider adding a Tabata-style workout for burpees to build cardiovascular endurance while improving your efficiency in executing this segment.
• Wall Balls - You took 05:40, which is 00:09 slower than average. Potential Improvement: Bring this down to 05:06. Focus during training: 6%.
  Training Advice: Focus on your squat form and the height of your throws. Incorporate wall ball shots into your regular training sessions, aiming for higher repetitions with lighter weights before moving to heavier ones. Additionally, consider pairing wall balls with running intervals to simulate race conditions.

Race Strategies:

In the upcoming races, here are some strategies to consider:

• Pacing: Start with a controlled pace in the initial running segment. Aim to maintain a consistent heart rate and save energy for the strength segments. Remember, it's a marathon, not a sprint!
• Transitions: Work on your transitions between exercises. Smooth, quick transitions can save valuable seconds. Practice your transition drills in training, ensuring you know where your equipment is and how to access it quickly.
• Mental Toughness: Embrace the discomfort! Use mantras to keep yourself focused during the race. Something like, "I am strong, I am capable, and I will finish!" can go a long way when those sleds start feeling heavier.
• Nutrition and Recovery: Don’t underestimate the power of proper nutrition and recovery. Fuel your body with the right nutrients and hydrate consistently. And remember, rest is just as important as training!

Conclusion:

Hannah, you have what it takes to elevate your performance significantly. Your running proficiency sets a solid foundation, but honing your strength segments will be the key to breaking through to the next level. As you prepare for your next races—like F45 HYROX Toronto on October 3rd and INTERSPORT HYROX Stockholm on December 19th—focus on those areas identified for improvement. Embrace the grind, and remember: “You can’t hurt me!” (Thanks, Goggins!) 💪

Keep pushing, keep improving, and most importantly, keep enjoying the process. You’re capable of more than you know! Let’s turn those weaknesses into strengths, and when you step up to that starting line, you’ll be ready to crush it! Remember, every setback is a setup for a comeback. Now go out there and show them what you’re made of! 💥

With dedication and hard work, the next time we meet, I expect to see you climbing that leaderboard. Trust the process, trust yourself, and let’s make it happen!

— The Rox-Coach