Krätschmann Timm Hyrox Result

Overall Performance:

Timm, you put in a solid effort out there in Frankfurt! Finishing with a time of 01:30:13 places you in the top 64% of a competitive field of 1477 athletes, which is no small feat. Your total running time of 00:44:18 is a highlight, clocking in a remarkable 12 seconds faster than average. This indicates that you have a strong runner profile, but we need to work on that strength to transform you into a well-rounded Hyrox machine.

Looking at your pacing, it seems you started strong with a lightning-fast Running 1 at 00:04:11, but that energy dipped a bit in the later runs, especially Running 7 and Running 8. This could suggest that while you have speed, maintaining it through fatigue is a challenge. Remember, it's not just about how fast you can go but how smart you can race. The goal is to harness that initial speed and sustain it throughout. As Goggins says, “You are not in a competition with anyone else. You are in a competition with yourself.” So let’s push those limits!

Segments to Improve:

Now, let’s dive into the areas that need some TLC:

• Sled Push (00:03:25): Your sled push is 21 seconds slower than average. This can be a killer segment that drains your energy if not trained properly. Focus on building strength in your legs and core. Try these drills:
• Heavy Sled Pushes: Work on pushing heavier sleds for shorter distances. Go for 3-5 sets of 20 meters, resting adequately between sets.
• Squats and Lunges: Incorporate heavy squats and walking lunges into your routine. Aim for 3-4 sets of 6-8 reps with weights that challenge you.
• Core Stability Exercises: Planks and dead bugs will help build the core strength needed to stabilize during the push. 3 sets of 30 seconds on planks and 3 sets of 10-12 on dead bugs should do the trick!
• Sled Pull (00:05:49): This segment was also a significant time loss, being 34 seconds slower than average. Focus on your back and grip strength. Try these:
• Resistance Band Rows: Build your pulling strength by using bands or cable machines. Do 3-4 sets of 10-12 reps.
• Farmer's Carry: It seems you have a decent time here, but let’s ramp it up! Carry heavier weights for longer distances. Aim for 3-4 sets of 40 meters.
• Deadlifts: Grip strength is crucial. Incorporate deadlifts to build overall pulling strength. 3-4 sets of 5-8 reps will be beneficial.
• Total Running Time: While you did well overall, the segments towards the end indicate some fatigue. We need to work on your endurance. Here’s how:
• Long Runs: Include longer, slower runs into your training. Aim for a weekly run of 8-12 km at a conversational pace.
• Interval Training: Add intervals of 400m sprints with 1-2 minutes of recovery. 4-6 sets should work wonders for speed endurance!
• Brick Workouts: Combine running with strength training. For instance, do a set of sled pushes followed by a short run. This simulates race conditions and conditions your body for transitions.

Race Strategies:

To optimize your race day performance, consider these strategies:

• Pacing Strategy: Start at a pace that feels sustainable. You can always pick it up later, but it’s tough to recover from going out too fast. Try to maintain a consistent effort across all running segments.
• Transition Efficiency: Work on your transitions. Spend less time between exercises by practicing quick changes. Set up mock races to simulate the flow of transitions.
• Breathing Techniques: As you get fatigued, focus on your breathing. Controlled breathing can help keep your heart rate in check and maintain performance.

Conclusion:

Timm, your performance in Frankfurt was commendable, but let’s turn those weaknesses into strengths. Remember, every great athlete has faced challenges and turned them into triumphs. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind, put in the work, and you’ll see the results on race day. Let’s get after it and turn that sled pull into a sled push! 💪💥

Stay motivated and keep pushing your limits. You’ve got this, and I’m here to help you every step of the way. Let’s make the next race your best one yet! - The Rox-Coach