The Rox-Coach here, tuned to help you crush Hyrox with precision, grit, and a dash of cold-blooded science. You’ve earned a solid result in HYROX Amsterdam 2026, Tom Westeneng, and there’s clear juice to squeeze from this race profile. Let’s break it down, line-by-line, so you know exactly where to sharpen and where to lean into your strengths. And hey, as Goggins would say: keep grinding—pain is just the signal that you’re moving the bar higher. Let’s go.

Overall Performance

Pacing and profile: You closed the race at 1:31:27, with a Total running time of 43:44, which was slightly faster than average (-00:25). This suggests you have a strong running engine relative to the field and a hybrid profile: you’re comfortable on the run but still benefited from effective strength work across the obstacles. Your running contribution is solid, but your non-running transitions (Roxzone) slowed relative to peers (6:51, -1:02 vs average). That indicates there’s a meaningful opportunity to convert greater leg power and efficiency into swifter transitions between resistance/conditioning stations and running segments. Your age category (25–29) and Dutch nationality place you in a competitive cohort; the pace you showed is within reach for top-tier national-level performances, but you’ll need to optimize the tougher wall and bag/station segments to push higher in next races.
Strength vs. Running balance: Total running time being faster than average points toward a runner-leaning profile. The instruction note says: if Total running time is faster than average, the athlete should train more the strength to balance the running bias. Right now, you have a strong base on the run, but a more focused emphasis on strength endurance under Hyrox loads will help you sustain running speed deeper into the race and improve transitions under fatigue. This is especially important given your Roxzone deficit and the heavier station work later in the course.
Key positives: You posted competitive splits on sled push (3:29 with +0:20 vs average, 74th percentile) and sandbag lunges (6:00 with +0:22 vs average, 70th percentile). You’re clearly capable in heavy stations when you can build momentum into the set. Your best running lap clocked a 4:45, showing you can hit faster paces in short windows when fresh. Your performance in Wall Balls and Roxzone needs targeted improvements, but the absolute endurance across multiple stations demonstrates real Hyrox potential.
Targeted coaching note: The data suggests a hybrid athlete with a strong running base who can gain more from dedicated transition and single-station speed work. The aim is to push the non-run segments to be closer to your run-in-equivalents, so you finish hard with a higher overall pace. “Discipline equals freedom”—Jocko’s line—means tighter transitions, consistent tempo in mid-race stations, and intentional pacing from start to finish.

Segments & Race Analysis

General pacing pattern: Your early Running 1 was 3:50, which was significantly faster than average on the lead-in, yet the overall pacing didn’t sustain this across the later runs (Running 2 through Running 4 hover in the 4–6 minute range with modest deltas). The first burst followed by a fatigue ramp is a classic sign of a fast start that isn’t matched by obstacle efficiency and transitions—this is exactly where you can gain or lose minutes depending on the sequence. The running segments show you can hit fast intermediate paces, but your later runs (Running 5–Running 7–Running 8) stayed near the 5:40–6:30 range, suggesting fatigue and station work that slows the downstream running splits.
Roxzone (transitions) and its impact: Roxzone time of 6:51 is notably slower than average (-1:02). That’s a full minute-plus of “dead time” across transitions. With Hyrox, this translates into precise, game-changing margins. Each station transition isn’t just a rest—it's an acceleration opportunity if you optimize grip, breathing, footwork, and equipment management. The slower Roxzone is a clear bottleneck where you can gain 30–60 seconds with disciplined, drill-based transition practice.
Station-by-station highlights:
- Sled Push: 3:29 (+0:20 vs average; 74th percentile). Solid power and drive. You can lift this with even more hip drive and belt tension to accelerate the second and third pushes, especially with consistent foot placement and chalk-friendly handgrip.
- Sled Pull: 5:32 (+0:11; 67th percentile). Decent, but a lot of traction relies on posterior chain endurance and strap technique. You have room to improve grip endurance and subtle technique tweaks (hips back, chest up) to shave seconds here.
- Wall Balls: 7:58 (+0:28; 70th percentile). A clear bottleneck area. Wall Balls carry a strong fatigue penalty, especially when coupled with breathing pattern and hip/shoulder endurance. You lost more time here than in several other stations, eating into the Roxzone advantage potential.
- Sandbag Lunges: 6:00 (+0:22; 70th percentile). Segment shows efficient carry capability and lunge-work capacity, but the time delta indicates either pace control or fatigue into the middle stages.
- Burpees Broad Jump: 5:56 (-0:02; 60th percentile). A small negative delta vs average, but the jump counts add up. Your technique can be tightened to avoid extra micro-pauses at the bottom of burpees and during the transitions to the broad jump.
- Rowing: 5:04 (+0:06; 69th percentile). A fast, controlled erg segment that indicates strong mid-race endurance. Great sign for overall stamina in the mid-late race.
- Farmers Carry: 2:25 (+0:06; 68th percentile). Mobility and grip strength look solid; the carry was efficient but could be improved with a tighter walking gait and flexed forearm posture to avoid wasted micro-steps.
- Roxzone summary is the real swing factor here. If you can pare 60–90 seconds off the overall Roxzone and keep a brisk running pace, you’ll flip your overall finish time dramatically in future events.
Comparisons to the average across your finish group: You’re generally in the 60–70th percentile range on most strength/distance segments, with running laps showing you as competitive, and some wall ball work showing clear improvement potential against similar finish times. The consistency of your segment times suggests you’re fit to be in the mix, but there’s a repeatable bottleneck in the wall ball and transitions that, if addressed, will yield outsized returns.
First four running segments (start fast, sustain slower): The Running 1 pace was fast, followed by a mid-race decline through the later runs. This pattern typically indicates a high-intensity start with fatigue accumulation and bottlenecks in the mid-race stations. You want to condition your pacing strategy so that your first 6–7 minutes are at a sustainable pace and distribute energy to handle the wall balls and lunges without a drop in running cadence. In practice: a controlled first 1–2 running segments that are at roughly 90–92% of race pace, then positive splits into the later segments after the first major station block.

Segments to Improve

Wall Balls — Potential Improvement: 00:55 gained (target time 07:03). Focus during training: 26%.
- Why it helps: Wall Balls are a major time sink; improving efficiency here reduces fatigue before later stations and improves transitions into the next run. A faster wall ball segment compounds across the race, often reducing Roxzone time and allowing a more sustainable running cadence.
- Training plan:
  - Technique drills: thoracic extension and scapular mobility, wall ball wall position (hips lower/lift into ball, not just arms), and breathing cadence drills (exhale on each rep to stabilize core).
  - Power + speed sessions: 6x6 wall balls at 60–75% effort, focusing on quick feet, explosive hip drive, and consistent ball height (target 9 feet for men, depending on your standard height). Rest interval 20–30 seconds; accumulate 6–8 sets.
  - Work density blocks: 3 rounds of 60 seconds on, 15 seconds off with a goal to maintain consistent reps per round and a lower average rep count drop across rounds. Use a timer and log reps per round to monitor improvement.
  - Transition practice: Immediately after the last wall ball, practice a quick, clean transition into the next station, focusing on a stable leg drive and minimal wasted motion to avoid extra Roxzone time.
- Compromised running scenario: After the wall balls, your running cadence could drop; plan to maintain a short break cadence that keeps breathing under control. If you need to walk, keep the walk to 10–15 seconds max, then return to light jog.
Sandbag Lunges — Potential Improvement: 00:36 gained (target 05:24). Focus during training: 17%.
- Why it helps: Lunges are a施工 step for the lunge carry; shaving time improves leg endurance for the run-to-station transitions and keeps the knee/hip load from accumulating excessively.
- Training plan:
  - Strength endurance: 4x20 walking lunges with a 20 kg sandbag, superset with a 1-minute farmer carry at medium weight; aim for 10–12 reps per leg with minimal rest between cycles.
  - Form cues: step over line, knee tracking over the toe; keep the torso upright and chest up; avoid wobble that wastes energy.
  - Unilateral control: 3x12 Bulgarian split squats per leg with light loads to balance leg strength and core stability, ensuring hip symmetry and preventing fatigue from dominating one side.
  - Roxzone-aware transitions: practice lunges into quick vertical jumps or short sprints to re-accelerate after the lunges; this will help you regain pace more quickly after the sandbag block.
Run Total — Potential Improvement: 00:30 gained (target 43:14). Focus during training: 14%.
- Why it helps: Your running total is already strong, but you benefit from adding targeted strength endurance that supports longer runs at race pace and mitigates fatigue in late race sections. Balancing the run with more robust strength work will increase your ability to sustain speed across all running legs.
- Training plan:
  - Tempo runs and longer intervals: 4–6x1.5 km at goal race pace with 2-minute recoveries, weekly. Alternate with 2x2 km at a slightly faster pace for adaptation; maintain form integrity (hips, feet, cadence).
  - Strength endurance for running: 3x8–10 sets of lifting exercises framed as “run-strength blocks” (e.g., deadlifts, step-ups, hip thrusts) with short rest to improve running economy and leg stiffness.
  - Stability and core: 3x3 minutes of hollow holds, 3x12 dead bugs, and 3x12 Pallof presses per week to support posture under fatigue and maintain a consistent running form under heavy stations.
  - Race-day simulation: 60–70-minute runs with two Hyrox-like mini-blocks (station tasks in between) to train mental and physical endurance for the second half of the race.
Sled Push — Potential Improvement: 00:26 gained (target 03:03). Focus during training: 12%.
- Why it helps: A tighter Sled Push time directly reduces fatigue load and preserves running speed for later stations. Better push mechanics translate into cleaner transitions and less energy wasted in the setup phase.
- Training plan:
  - Power and drive: 5x5 floorboard push variations with heavier sled weight. Emphasize hip drive, extension, and push-off from the glutes to get more velocity per stroke.
  - Technique drills: 2x alternating leg drive drills (e.g., sled push with focus on pushing with the hips rather than pure arms), 2x push-and-stop drills to refine the exact moment you stop the sled and prepare for the next action.
  - Grip and forearm endurance: 3x60 seconds kettlebell carries with a reasonable weight, focusing on minimal grip fatigue so you can maintain a strong push when the fatigue hits late in the race.
Sled Pull — Potential Improvement: 00:25 gained (target 05:07). Focus during training: 11%.
- Why it helps: Posterior chain endurance and pulling mechanics are crucial for late-stage strength blocks; shaving time here helps you hold back-to-back runs after the leg-intensive sections.
- Training plan:
  - Posterior chain strength: Romanian deadlifts, hip hinge progressions, good mornings, and weighted back extensions; 3–4 sets of 6–8 reps with moderate-to-high tempo to boost endurance.
  - Grip and harness technique: 4x30–45 seconds hat pulls or sled pulls with varied strap lengths to simulate real race conditions; focus on maintaining hip hinge and stable shoulders.
  - Resilience blocks: 3x10-minute blocks building up the distance covered while maintaining form; include a 20–30 second rest between sets to mimic Hyrox fatigue tolerance.

Race Strategies

Pacing plan for the running and transitions: Start slightly more conservatively in Running 1 (target a few seconds slower than your best 3:50 on a top-lap pace) to preserve energy for the first major obstacle block. Use a controlled, sustainable cadence that you can sustain through the mid-race segments. If you feel good after Ski Erg and Sled Push, then you can push a bit more into Running 3–Running 4, but avoid a frequent “fast start slows me later” loop. A well-planned negative split can yield a significant time advantage over the last 3–4 segments.
Roxzone discipline: Treat transitions as an essential part of your race rather than downtime. Drill transition sequences: glove-on, belt secure, hydration in place, bag in hand, and sprint out in one fluid motion. The goal is to drop your Roxzone by 60–90 seconds in the next race by improving station-to-station choreography and keeping your breathing controlled. Practice “clean, quick, and quiet” transitions; there’s no need for extra steps off the mat.
Obstacle-specific strategy: For wall balls, lock in a consistent rhythm with a controlled breathing cadence. In sandbag lunges, push through with a stable torso and shorter, precise steps to reduce energy leakage. For the sled and row segments, emphasize a consistent pace with strong core engagement and a stable spine to avoid energy leaks in the hips and shoulders.
Nutritional/feeling plan on race day: Ensure you’re fueled sufficiently for the middle portions of the race and avoid heavy meals immediately before the wall ball block. Hydration should be steady, never overloaded, with small sips between segments to maintain readability of the breathing pattern and keep a strong cadence in the running segments.
Confidence and mental approach: Embrace the grind and remind yourself of the training progression. “Discipline is the bridge between goals and accomplishment.” You’ve proven you can push through—now you need to translate that into every station and transition. The run is your ally; the obstacles must be your leverage.

Conclusion

Tom, you’ve shown you’re capable of competing at a high level in HYROX Amsterdam and you carry a fast running capability that can be leveraged as soon as you tighten up your transitions and wall-ball efficiency. The values point toward a runner-hybrid with room to grow robust strength endurance that will make late-race running faster and more consistent. Your pace is competitive within your age group and nationality, and with a targeted plan you can push into higher ranking brackets in the next events: HYROX Rotterdam (April 15, 2026), HYROX Heerenveen (May 14, 2026), and HYROX Mechelen (March 26, 2026). The next logical step is to shape a plan that blends more heavy-work, transition drills, and obstacle-specific efficiency into your weekly rhythm, with a particular emphasis on: - Reducing Roxzone by 60–90 seconds through choreographed transitions and equipment handling. - Improving Wall Balls by ~1 minute through speed work and technique. - Strength-endurance blocks to improve Sandbag Lunges and Sled components without compromising running pace. As a final note, here are a few quotes to keep you moving: “Stay hard.” (David Goggins) and “Discipline equals freedom.” (Jocko Willink). And a Hyrox joke to keep it light: Why did the runner bring a rope to the wall ball station? To pull himself up to the top of the leaderboard—but the rope was only the tape measure of the effort you’re about to invest. You’ve got this. You’re in a strong position to improve significantly with the right blend of targeted strength, mid-race endurance, and transition practice. The roadmap is clear, the plan is solid, and your capability sits squarely in the “top of the pack” territory if you execute with precision. I’m The Rox-Coach, and I’ll be with you every rep of the way. Let’s go chase those next race goals with a plan that’s as relentless as your drive. Stay hard, stay consistent, and let’s turn those wall balls into your new ceiling. 💪🏆💥