Tervooren Joost Hyrox Result

Overall Performance:

Joost, first off, congratulations on completing the 2024 Amsterdam Hyrox! Finishing with a time of 01:40:59 places you in the top 81% overall and top 79% in your age group. That's no small feat! You started strong with a running segment that was significantly faster than average, showing that you have a solid running base. However, as the race progressed, you experienced some slowdown in your running segments, particularly in the latter half. This indicates that while you have a runner’s profile, your strength training could use some reinforcement to maintain that speed throughout the race. Remember, Hyrox is about endurance and strength combined – it's not just a running race but a test of overall fitness! 💪

Segments to Improve:

Now, let's break down the segments where there’s room for improvement. Here are the three segments that need your attention:

• Farmers Carry: You clocked in at 00:03:01, which is 00:28 slower than average. This segment is crucial because it tests your grip strength and core stability. To improve, incorporate specific drills such as:
  • Farmers Walks: Use heavy kettlebells or dumbbells and walk for distance or time. Focus on keeping your core engaged and shoulders relaxed.
  • Plate Pinches: Hold weight plates together (flat side out) for time to enhance grip strength.
• Rowing: You finished at 00:05:33, which is 00:24 slower than average. Rowing is all about technique and explosive power. To boost your rowing performance:
  • Interval Training: Incorporate high-intensity intervals on the rowing machine. Row hard for 500m, rest for 1 minute, and repeat for 4-6 rounds.
  • Technique Focus: Work on your form; ensure you’re driving with your legs and not just pulling with your arms. Record yourself to analyze your technique.
• Total Running Time: At 00:50:30, you were 01:07 slower than average. This suggests that while you have speed, your endurance might need some work. Consider:
  • Long Runs: Add longer, slower runs to build endurance. Aim for a weekly long run, gradually increasing the distance.
  • Tempo Runs: Integrate tempo runs to improve your ability to sustain a faster pace over longer distances. Start with a comfortable pace and gradually increase it.

Race Strategies:

During the race, pacing is everything. You started with a burst of speed (Running 1) but need to manage that throughout. Here are some strategies to implement:

• Even Pacing: Aim for a steadier pace throughout the running segments. Start strong, but don’t overdo it. Think of it like a marathon, not a sprint.
• Transitions: Work on your Roxzone time, which was 00:10:13. Use these moments to breathe and refocus. Practice quick transitions in training to help reduce this time.
• Mindset: Keep a positive mental attitude! Remember Goggins’ mantra: “Stay hard!” Push through the discomfort and remind yourself why you are racing.

Conclusion:

Joost, every race is a learning opportunity. You've shown you can run fast, but now it's time to build your strength and endurance to match. Embrace the grind, stay consistent with your training, and remember: “The only way to define your limits is by going beyond them.” Let’s turn those weaknesses into strengths and come back stronger next time! 💥

Keep pushing, keep striving, and don’t forget to enjoy the process. You’ve got this! Remember, the only bad workout is the one that didn’t happen. Now get out there and crush it in training! I’m here rooting for you every step of the way. 🏆

Stay strong, Joost! This is The Rox-Coach, and I believe in your potential.