Overall Performance:

Hey Mathieu and Mathieu (the Dynamic Duo of Hyrox!), let’s dive into your recent performance at HYROX Amsterdam 2026! You both put in a strong showing, achieving an overall rank of 1567 out of 1686 athletes, which places you in the top 92%. Not too shabby, right? In your age group, you ranked 5th, which is top 45% among 11 competitors. Your overall finish time of 01:28:19 and total running time of 49:55, sitting 15 seconds slower than average, indicates you’ve got solid stamina, but there are definitely areas to fine-tune. From your splits, it looks like you both have a unique blend of strengths—Mathieu Knipping may lean slightly more towards strength-oriented segments, while Mathieu Van Der Post displays a solid running capability. Your pacing strategy could use some tweaking, though—some segments indicate you may have started a little too fast. We want you to burst out of the gates, but not so fast that you find yourself gasping for air by the end! Overall, you both show the potential of hybrid athletes, but with a little more focus on endurance and strategic transitions, you can easily eek out some significant gains for your future races. Let’s work together to unlock that potential!

Segments & Race Analysis:

Breaking down the race, it’s clear that your running segments, while strong, can be optimized further. You both performed well in the Burpees Broad Jump and Sled Pull, showing strong physicality. Your transitions, however, tell us you might have taken some unnecessary downtime, especially in the roxzone, where you spent an average of 07:43 compared to the average of 08:37. This indicates that an area focuses on your transitions will be key moving forward. The overall breakdown of the race reveals that while you excel in taking on the obstacles, speeding up your transitions and tweaking your pacing strategy on the run will help you shave off time from your overall finish. Some of your running splits were a bit higher in time than typical average, particularly the running 3 and 4 segments. These are areas to build upon as well. The disparities in your performance between events show clear opportunities. The last race you both competed showed a total running time of 48:44—19 seconds faster than your recent performance. This means you’re capable of maintaining a quicker pace, and we’ll aim to replicate and build on that for the future.

Segments to Improve:

The following segments have the greatest potential for improvement:

Total Running Time:
- Current: 49:55
- Target: 48:36
- Potential Improvement: 01:19
- Focus in Training: 50%
Let’s dig into the running segments. The way you begin your race can be critical. It seems like you got a bit of adrenaline going with that 04:40 in running 1. Your excitement led to a strong start, but focusing on consistency will help you balance energy output throughout the run. Practice longer runs that replicate race conditions to improve pacing awareness.
Burpees Broad Jump:
- Current: 04:14
- Target: 03:48
- Potential Improvement: 00:26
- Focus in Training: 16%
You guys are burpee machines! To hit that target, incorporate explosive plyometric drills such as squat jumps followed by burpees in your workouts. Aim for intervals of setting a timed number of reps, take a short rest, and then repeat. It feels funny at first, but it’s a great way to build up that power!
Sled Pull:
- Current: 04:17
- Target: 03:53
- Potential Improvement: 00:24
- Focus in Training: 15%
Sled pulls require more than brute strength; they need proper technique! Work on your pulling form to maximize efficiency. Focus on grip strength by including heavy carries in your routine and doing sled pulls at varying distances. It might pain you now, but you'll thank me later when you're flying through!
Rowing:
- Current: 05:05
- Target: 04:48
- Potential Improvement: 00:17
- Focus in Training: 10%
Rowing can be a secret weapon. It works a multitude of muscle groups. A strategy here is to build endurance in your rowing with 10-minute intervals at different stroke rates, practicing bursts to simulate race conditions. This will help keep your heart rate up too!

Race Strategies:

Now that you know the areas to improve, let’s get tactical!

Start Steady: Begin your race slightly slower than your target pace; you’ll be in a better position to unleash your speed in the latter parts of the race. Remember, it’s a marathon, not a sprint. Think of it this way: if you dash too fast out the gate, you might just end up in the “tired zone” a bit too early!
Practice Transitions: Create mock race conditions where you practice moving from one exercise to another efficiently with minimal downtime. Working on your transitions can save you an incredible amount of time and effort. Every second counts!
Fuel Strategies: Ensure you are hydrating and refueling appropriately during the race. Carry small energy gels or electrolytes during your longer training runs to build habits. Practicing what to consume during exertion can make a difference on race day!
Mental Preparation: Visualization is your friend! Picture yourself tearing through the race, dominating every run and exercise. Go ahead and picture your finish line glory. Remember, “The mind is a powerful thing. It can take you where you want to go or keep you where you are!”

Conclusion:

You guys are on the right track, and I can’t emphasize enough how your hard work, determination, and adaptability will aid you moving forward. The next races for you to focus on include the HYROX Rotterdam on April 15, followed by competition in Heerenveen on May 14 and Cologne on April 16. This shows that you're a competitive force, and each event is an opportunity to learn from what you’ve done so far. Remember that consistency is key. Stay committed, and embrace the grind, because as David Goggins says, “You have to be willing to go to war with yourself and create your own path.” Keep pushing each other and stay motivated. A little humor will help too: Why did the scarecrow win an award? Because he was outstanding in his field—just like you guys are destined to be! Now let’s turn that potential into performance and smash those races coming up. I'll be rooting for you both! You got this!

Stay strong,
The Rox-Coach