The Rox-Coach here. Mark, you locked in Amsterdam 2026 with a solid hybrid profile and some clear growth levers. You’ve got a strong running engine, proven by your best running lap (4:35) and a total running time that’s only 21 seconds slower than average for your division. But Hyrox is a brutal test of transitions, strength stations, and rhythm under fatigue. You showed heart—now let’s tune the engine and the transitions to turn that heart into relentless power on race day. And yes, quick joke: you’re not just moving the sled—you’re moving the entire energy system forward. Let’s dissect, dial in, and build a plan that makes the next race feel less like a marathon of mistakes and more like a well-oiled race machine. Stay hard. 💪

Overall Performance

Pacing and profile: You demonstrate a robust running base and a capable combined-athlete profile (running + strong station work). Your total running time is almost on par with the average, indicating you’re naturally more runner-leaning than purely strength-driven. However, several segments show timing gaps in exertion management and transitions, especially as fatigue accumulates toward the later stations. Your pacing suggests a slightly aggressive start in Running 1, followed by gradual fatigue in the mid and late sections, which is common when strength work and transitions aren’t fully aligned with running fatigue. Your best sprint-like performance is the early run, but the final segments (especially Running 8 and Roxzone) dragged, which points to technique and transition efficiency being the main bottlenecks for your lower finishing leverage.
Strengths: Strong endurance under mixed modalities, particularly strong in the early-run segments and some strength stations (Sled Push, Farmers Carry). Your running 1 and the early running laps show you can set a solid pace when fresh. Your rower and farmers carry performances are competitive, and you maintain solid work capacity across many stations.
Key opportunities: Decrease Roxzone time (transitions) and optimize the high-fatigue stations (BBJ, Sandbag Lunges) that yielded the largest time deltas versus average. Improve late-run efficiency (Running 8) and reduce overall fatigue carryover to the final wall balls and roxzone.

Segments & Race Analysis

Roxzone (transitions): 9:14 total; +0:38 vs average. You’re close to average here, but this is a common choke point—the time you spend between stations compounds as fatigue builds. Improving transitions will yield a disproportionate payoff since it applies across every segment and saves energy for later stations.
Best running lap: 04:35. Solid, efficient lap. Indicates you have a reliable running engine when fresh. Aim to carry that efficiency deeper into the race—especially after the mid-race strength blocks and into the final running segments.
Key weak segments: - BBJ (Burpees Broad Jump): 8:55, +2:28 vs average, 94th percentile. This is your largest single-dlap for time. You’re spending a lot of energy here and taking extra seconds that ripple into the following runs. - Running 8: 8:59, +2:16 vs average, 92nd percentile. This is the telltale sign of fatigue and perhaps an inefficient transition into the final run. It often points to energy management and form under fatigue. - Sandbag Lunges: 6:32, +0:30 vs average, 79th percentile. A moderate blow—unilateral loading and hip stability are likely limiting your pace here.
Other segments: Strong-ish but with clear room for improvement in Sled Pull (4:14, -1:27 vs average) and Wall Balls (7:01, -1:04 vs avg). They’re not catastrophic, but they contribute to the cumulative fatigue if not addressed with technique and rhythm.

Segments to Improve

Based on the data, here are the focus areas with quantified improvement targets, and a tailored plan for each. Each improvement plan includes drills, technique cues, and how to integrate them into a weekly schedule. Focus percentages reflect the recommended training emphasis (BBJ 56%, Run Total 28%, Sandbag Lunges 14%).

1) Burpees Broad Jump (BBJ) — Potential Improvement: 2:43 — From 8:55 to 06:12; Focus during training: 56%

Why this matters: BBJ is the point of peak oxygen debt and hip-extensor demand. A 2:43 improvement represents freeing energy for the subsequent three to four stations and reducing late-race fatigue that bleeds into Running 8.
Technical targets:
- Improve hip hinge power and landing mechanics to reduce ground contact time without sacrificing jump height.
- Compress the rep-to-transition cadence so you’re not stopping the clock with resets or long reset breathing.
- Balance: ensure you don’t overstride on contact—the aim is to maintain a quick, explosive but controlled jump and rapid reset to running stance.
Drills & routines:
- Power plyometrics progression: depth drops to broad jump (3–4 sets x 5 reps), focusing on minimal ground contact time; once comfortable, add a light loaded vest or a medicine ball for 4–6 weeks.
- Hip-thrust + hip hinge complex (posterior chain emphasis): 3x8–12 with progressive load to build explosive hip extension—superset with broad jump practice.
- BBJ technique practice with tempo runs: 3 blocks of 3 rounds of 6–8 BBJs, 20–30 seconds rest, entries into a 200–400m run at a controlled but brisk pace to simulate race rhythm.
- Frequent transition reps: 3 sets of BBJ + 40–60m shuttle jogs to emulate the immediate transition into Running 5 or Running 6 without cooling off.
2) Run Total — Potential Improvement: 1:24 — From 46:40 to 45:16; Focus during training: 28%

Why this matters: The running segments dominate total time; shaving 1:24 typically translates into a finish-time drop of 1–2 minutes depending on transition efficiency and station times. You have a good base but your late-race running (especially Running 8) shows fatigue creeping in.
Technical targets:
- Even pacing across all running segments, avoiding the big drop after the mid-race strength blocks. Use a controlled pace in Running 1 that you can sustain through Running 2–4, then ramp slightly into Running 5–7, and conserve for Running 8.
- Optimize breathing and cadence to maintain efficiency under fatigue (aim for a consistent 170–180 steps per minute, adjust to comfort and leg stiffness).
- Economy: reduce wasted vertical energy and minimize decelerations at transitions into running segments.
Drills & routines:
- Tempo runs with progressive finish: 3x1.5–2.0 km at target Hyrox pace, finishing last 0.5–1.0 km 5–10% faster; include 3 short strides to reinforce turnover at race pace.
- Cadence drills: 6x30s high-cadence strides at 95–105% of usual pace, with full recovery; focus on quick foot contact and upright posture.
- Run-Strength bricks: bike-to-run or ski erg-to-run bricks—4 rounds of 5 minutes of run at steady pace, 2 minutes easy, to improve lactate tolerance and running economy while fatigued.
- Pacing strategy practice in long intervals: practice executing even splits across Running 1–4 and then plan a controlled ramp in Running 5–7; incorporate roxzone practice during these block runs to simulate transition load.
3) Sandbag Lunges — Potential Improvement: 0:43 — From 6:32 to 05:49; Focus during training: 14%

Why this matters: Unilateral loading and core control are key here; a 43-second improvement is feasible with targeted strengthening and technique refinements that also reduce total fatigue into later runs.
Technical targets:
- Proper trunk control and knee tracking to prevent excessive trunk sway and knee caving.
- Controlled step depth and rhythm to minimize energy leaks; step-length consistency across reps to maintain momentum into the next running segment.
- Maintain hip stability to reduce energy lost during the lunge turnover.
Drills & routines:
- Walking lunges with moderate load (sandbag or kettlebell) focusing on form: knee tracking over the toes, chest up, clean unilateral stance hold 1–2 seconds at bottom per rep; 3–4 sets of 12–16 reps per leg.
- Bulgarian split squats and step-ups with load progression to build unilateral leg strength and balance; 3x8–12 per leg.
- Sandbag carry at low pace with controlled breathing: 3 rounds of 60–90 seconds carry + 45 seconds rest to simulate lunge fatigue and carry transitions.
- Tempo lunges: 3 sets of 12 lunges (6 per leg) at controlled pace with short rest; emphasize knee alignment and upright torso.

In addition to these three primary areas, don’t overlook:

Roxzone optimization: build a transition drill into every brick block. Short, structured transitions (strip, set-up, go) reduce cognitive load and speed up times between stations.
Sled Pull and Wall Balls: technique work and rhythm to avoid dragging time later in the race. Slightly adjusting grip and release patterns can shave seconds here.

Race Strategies

Pacing plan by segment: Given your Running 1 was strong but your Running 8 was slow, adopt an even-distribution pacing approach with a controlled start. Target a conservative opening 1–2 minutes of Running 1 and lock into a steady rhythm through Running 4. Use Running 5–7 to build momentum, but avoid an aggressive spike that saps energy for Running 8. Your goal is to finish the final run with reserve energy rather than a full sprint sprint to the finish line.
Transition discipline: Create a 15–20 second pre-transition ritual (gear check, hydration, beet/creatine if tolerated, breath control) and a 10–12 second post-transition cadence cue (short jog in place, exhale focus). Practicing these in training will push Roxzone below average times and keep you consistent through all rounds.
Station sequencing: Prioritize improving BBJ and Sandbag Lunges to maintain momentum for the later running. If you know you’ll be fatigued after BBJ, plan to approach Running 6–7 with a slightly lower break-in pace that can be sustained into Running 8.
Energy management: Use a small mental “fuel plan” at the start of each major station. A 5–10 second refocus + inhale/exhale cycle can reset you for efficient continuation rather than a step back after a hard exertion.
Technique emphasis under fatigue: Maintain spine alignment and knee tracking during the later strength stations. A small drop in form magnifies energy cost, particularly in BBJ and Lunges; focus on posture and hip extension to preserve running economy for the finish.

Conclusion

Mark, you have a solid foundation and real race-readiness in running. Your ability to maintain a good pace into the midstations shows you’re carrying enough aerobic capacity to be competitive in Hyrox 45–49. The next step is to tighten the transitions and stress the specific weakness points that cost you time in the later stages and the roxzone. The three-pronged improvement plan (BBJ, Run Total, Sandbag Lunges) aligns with the data and is designed to yield the most efficient gains for your finish time. The plan honors your age group’s physiology—gradual progression, targeted unilateral strength, and transition efficiency to reduce fatigue carryover. To keep you focused and motivated, remember: “The only easy day was yesterday.” stay relentless, and turn fatigue into fuel. And a little Hyrox humor: if you’re going to be moving a whole gym’s worth of equipment, make sure you bring a punchline with you—your form is the joke that never lands when you’re fatigued, so land it clean. 💥

Next races to map into the plan: - HYROX Rotterdam, 15 April 2026 (Rotterdam, Netherlands) - HYROX Heerenveen, 14 May 2026 (Heerenveen, Netherlands) - All Inclusive Fitness HYROX Cologne, 16 April 2026 (Köln, Germany) These events give you a strong pipeline to apply the BBJ and Sandbag Lunges improvements, test pacing, and lock transitions under varied course layouts. Past races provide a reference to measure growth: - 2025 Heerenveen (01:28:12): you were 8:24 faster there across similar modalities, indicating you have the ceiling to chase if you fix transitions and late-race fatigue. - 2025 Utrecht (Doubles with Karin): you were 23:53 faster than this Amsterdam result, which shows your hybrid performance in doubles benefits from practice and pacing synergies. Keep that rhythm in mind when planning your solo event. The roxzone and late-run penalties were a big factor there too, reinforcing the role of transitions and late-run efficiency. In short, you’re in a great place with clear, achievable targets. Commit to a structured 8–12 week plan emphasizing BBJ technique and leg-strong endurance, coupled with a precise race-day pacing strategy. The gains are in reach, and they’ll translate to faster splits, lower Roxzone times, and a more confident finish. Stay gritty, stay disciplined, and keep your eye on the target finish line. You’ve got this, Mark. Let’s go chase those podium edges. 🏆

Athlete Details

Athlete: Mark Severijn
Date: HYROX Amsterdam 2026
Category: HYROX Men, Age Group 45-49
Nationality: Dutch
Overall Rank: 2196 (Top 78% of 2792)
Age Group Rank: 138 (Top 72% of 190)
Overall Time: 01:36:36
Total Running Time: 46:40 (+00:21 vs average)
Best Running Lap: 04:35
Roxzone: 09:14 (+00:38 vs average)
Splits Snapshot (selected highlights):

Running 1: 03:42 (-01:16; 20 Percentile)
Ski Erg: 04:18 (-00:21; 26 Percentile)
Running 2: 04:35 (-00:45; 36 Percentile)
Sled Push: 03:14 (-00:04; 65 Percentile)
Running 3: 05:27 (-00:21; 59 Percentile)
Sled Pull: 04:14 (-01:27; 27 Percentile)
Running 4: 05:42 (-00:05; 68 Percentile)
Burpees Broad Jump: 08:55 (+02:28; 94 Percentile)
Running 5: 06:30 (+00:29; 81 Percentile)
Rowing: 04:47 (-00:18; 44 Percentile)
Running 6: 06:16 (+00:26; 81 Percentile)
Farmers Carry: 01:45 (-00:41; 18 Percentile)
Running 7: 05:32 (-00:18; 60 Percentile)
Sandbag Lunges: 06:32 (+00:30; 79 Percentile)
Running 8: 08:59 (+02:16; 92 Percentile)
Wall Balls: 07:01 (-01:04; 55 Percentile)
Roxzone: 09:14 (+00:38; 76 Percentile)

Final note: your journey is as much about consistency and race-day discipline as raw power. Build the plan, trust the process, and let every workout get you closer to your target finish line time. And if you need a quick confidence boost before your Rotterdam prep, remember this: “Discipline equals freedom.” Now go earn the freedom on the course. 💥