Overall Performance:

David, Lianne, Richard, and Lonneke, you've just crushed it at the 2025 Heerenveen Hyrox Team Relay! Finishing 4th overall in a competitive field, you’ve shown you can hang with the best of them, landing in the top 10% of 40 athletes—now that’s no small feat! Your overall time of 58:39 is commendable, especially considering the challenges each of you faced during the race.

Taking a closer look at your performance, David, your total running time of 28:53 is impressive, clocking in 1:50 faster than the average. This indicates that you have a strong runner profile, which is a fantastic asset in Hyrox competitions. Your best running lap at 02:58 proves you can push the pace when it counts. However, don’t forget that being a great runner is just one piece of the puzzle. You’ll need to balance that speed with some serious strength work to make sure you dominate all the challenges on the course. Remember, in Hyrox, it's like a buffet; you can’t just fill up on dessert, right? 🍰

Looking back at your previous races, you’ve shown consistent improvement in your running times. However, areas like the Ski Erg and Sled Push still need some love. Let’s gear up and get to work!

Segments & Race Analysis:

Let’s break down the race segments. Starting with the running portions, your pacing was a bit conservative in the early stages, notably in Running 1, where you were 00:17 slower than average. This may have resulted in a slower start, impacting your momentum. However, you managed to pick it up in Running 3, where you clocked in at 02:58, which is significantly faster than the average. This tells me you’ve got the potential to push harder right from the get-go. Don’t be shy; embrace the discomfort!

On the strength segments, the Ski Erg and Sled Push were where you lagged the most compared to your competitors. Specifically, you spent an extra 00:47 on the Ski Erg and 00:17 on the Sled Push. This is where we need to focus our training efforts. The Roxzone, coming in at 05:54, also suggests that you spent a bit too long transitioning between exercises, which could indicate a need for improvement in overall fitness and transition speed. We want you to be like a well-oiled machine—smooth, quick, and efficient! 🏃‍♂️💨

Segments to Improve:

Now, let’s zoom in on the worst-performing segments and lay down a solid plan for improvement:

Ski Erg:
- Current Time: 04:50
- Target Time: 03:52
- Potential Improvement: 00:58
- Focus During Training: 34%
To shave off that minute, incorporate interval training on the Ski Erg. Try 30 seconds of maximum effort followed by 1 minute of active recovery. Aim for 5-7 rounds, focusing on maintaining form. Also, consider adding a strength component to your training—exercises like dumbbell snatches and kettlebell swings will build explosive power.
Sled Push:
- Current Time: 02:09
- Target Time: 01:30
- Potential Improvement: 00:39
- Focus During Training: 23%
For the sled push, practice pushing heavier weights over shorter distances. Incorporate sled sprints of around 20-30 meters with maximum effort. This will not only improve your strength but also your mental grit. Remember, if it feels too easy, you’re not pushing hard enough!
Burpees Broad Jump (BBJ):
- Current Time: 02:47
- Target Time: 02:19
- Potential Improvement: 00:28
- Focus During Training: 16%
To improve your BBJ time, focus on explosive movements. Practice burpees combined with box jumps or broad jumps in a circuit. Aim for 10-15 reps at a high intensity, allowing only brief rest. This will help you develop the explosive power needed to tackle that segment with speed.
Sandbag Lunges:
- Current Time: 02:57
- Target Time: 02:37
- Potential Improvement: 00:20
- Focus During Training: 11%
To enhance your performance on sandbag lunges, consider implementing weighted lunges into your routine. Try to increase both the weight and the number of reps gradually. Also, challenge yourself with walking lunges across the length of a gym or field, ensuring you maintain good form throughout!

Race Strategies:

When it comes to race day, strategy is key. Here are some actionable tactics to help you maximize your performance:

Pacing: Start off with a steady but slightly aggressive pace. Don’t underestimate your ability to push from the beginning. Remember, a strong start sets the tone for the rest of the race.
Transitions: Work on your transition speed in training. Practice quick transitions between exercises so it becomes second nature on race day.
Hydration & Nutrition: Make sure you’re well-hydrated leading up to the race. A little carbohydrate loading the night before can also give you that extra edge. No one wants to be dragging through the race because they skipped dinner!
Mindset: Keep your head in the game. Use positive self-talk and visualization techniques. Picture yourself flying through those segments and smashing your goals—because you can! 💪

Conclusion:

David, Lianne, Richard, and Lonneke, you are on the right path! With your current strengths in running and a little focus on strength training, you can transform into an unbeatable team. Remember, improvement takes time, but the journey is just as important as the destination. Stay motivated, stay hungry, and keep pushing your limits!

Looking ahead, consider setting your sights on the next Hyrox event. This will give you a target to train for. And remember, as David Goggins says, “You are your own competition.” Keep striving to be better than you were yesterday! Now get out there, train hard, and let’s bring home that top spot next time! 🏆💥

Keep pushing, team! The Rox-Coach has got your back!

David Blankenburgh vs David Blankenburgh, Lianne Van Woudenbergh, Richard Proost, Lonneke Van Peperstraten

Percentile Comparison

Split-by-Split Difference

Ready to conquer your next race?