Tange Leendert Hyrox Result

Overall Performance:

Leendert, you crushed it out there in Madrid! Finishing with a time of 01:44:39 puts you in the top 86% overall and 75% in your age group. That's no small feat! Your total running time of 00:47:10 is impressive, coming in 03:57 faster than average. This shows you're more of a runner, which is your strong suit. However, it seems like your pacing was a bit of a rollercoaster ride—starting off slower than average in Running 1 and then picking up the pace as the race went on. You definitely have the endurance, but there’s room to fine-tune that strategy. Think of it this way: pacing is like a good relationship; you don’t want to start too slow and then run out of gas—or worse, start too fast and crash before the finish line!

Segments to Improve:

Now, let’s dive into the segments where you can really sharpen your edge:

• Burpees Broad Jump: 00:09:23 (96 Percentile Rank)
  This segment was your slowest, and it definitely needs attention. Burpees are all about explosiveness and rhythm. A few things to focus on:
  
  • Drills: Practice 10-15 burpees in a row, aiming to keep your rest between sets minimal. Use a timer to hold yourself accountable.
  • Technique: Focus on your jump height. You want to get off the ground as high as possible to maximize distance. Consider adding plyometric box jumps into your routine.
  • Strength Training: Incorporate kettlebell swings and jump squats to build the explosive power necessary for better burpees!
• Wall Balls: 00:09:33 (88 Percentile Rank)
  It seems like those wall balls were more of a wall “snooze” for you. Wall balls require endurance, strength, and technique:
  
  • Drills: Perform sets of 15-20 wall balls with a focus on consistent pacing and form. Use a lighter ball to start if form is breaking down.
  • Strength Training: Incorporate squats and overhead presses in your routine to build the necessary strength for wall ball efficiency.
  • Tip: Try to keep your elbows high during the catch to maintain control and power in your throws.

Race Strategies:

Now that we've pinpointed your opportunities for improvement, let’s talk about race strategies:

• Pacing: Start with a slightly more aggressive pace in your first running segment. You want to hit that sweet spot where you're challenging yourself but not burning out too early. Think of it as a warm-up with a purpose!
• Transitions: With a Roxzone time of 00:10:53, you were slower than average, which indicates you might’ve been resting too long or not transitioning efficiently. Practice moving quickly between exercises. Set a goal to transition in under 30 seconds. Time yourself during training!
• Mindset: Keep a positive internal dialogue during tough segments. Remember David Goggins' mantra: "You’re not in pain, you’re in training!" This will help you push through the discomfort.

Conclusion:

Leendert, you've shown fantastic potential as a runner, and with some focused training on those key segments, you can dominate the competition even more! Think of this like leveling up in a video game—every workout, every rep brings you closer to that next level. Keep showing up, keep pushing those limits, and remember: "Don't count the days; make the days count!" 💪

Now, go out there and smash those goals like a sled push on race day. I believe in you, and I’m here to support you all the way. You got this, Leendert! And remember, if you ever feel like giving up, just imagine the burpees being done in slow motion—there's no way you’d want to be that guy! 😄

Stay strong, stay focused, and let’s crush your next race! - The Rox-Coach