Feller Sebastian Hyrox Result

Overall Performance:

Hey Sebastian! First off, let me say that you crushed it out there in Frankfurt! With an overall time of 01:22:39, landing in the top 45% of 1476 athletes is no small feat. You clearly have a solid running profile, as your Total running time of 00:40:11 is 1:09 faster than average. This shows you’ve got wheels! However, there are a few areas where we can turn that running speed into a more balanced performance across all disciplines.

Your pacing started strong with a quick Running 1 at 00:04:07, but as you progressed, you seemed to ease off just a bit during the later runs, especially during Running 3 and Running 4. It looks like you might have started a bit too fast and then slowed down when it mattered. Remember, it’s not just about how fast you start; it’s about maintaining momentum throughout. You’ve got the potential to be an absolute powerhouse, blending that running speed with improved strength and transition efficiency.

Segments to Improve:

Now, let’s dive into those segments where you can really amp up your game:

• Burpees Broad Jump (00:05:32) - This was your slowest segment and the one that screams for improvement. Focus on explosive power and core stability. Practice burpee box jumps to combine strength and agility. Aim for 3-4 sets of 10-15 reps, and don't forget to focus on your form! Keep that chest up, land softly, and explode out of the burpee.
• Wall Balls (00:06:24) - You spent a little too much time here as well. To enhance your technique, focus on your squat depth and throw accuracy. Try doing wall ball drills for time, aiming for consistent reps over 30 seconds, resting only briefly between sets. Aim for 5 sets of 15 reps.
• Sled Pull (00:04:54) - You lost some time here, possibly due to technique or strength endurance. Work on your grip and core stability. Incorporate sled pulls into your weekly routine. Start with lighter weights and focus on form—keep your back straight and engage your core. Gradually increase the weight as you progress.
• Farmers Carry (00:02:27) - Being slower than average indicates room for improvement in grip strength and overall endurance. To strengthen your grip, do heavy carries (kettlebells or dumbbells) for 30-60 seconds. Challenge yourself to increase the weight or distance over time.
• Sandbag Lunges (00:04:58) - With a slower time here, focus on your lunge technique. Ensure your knee doesn’t go over your toes and keep your core engaged. Incorporate weighted lunges into your routine—aim for 4 sets of 10 lunges per leg with a moderate weight.

Race Strategies:

For your next race, consider these strategies to maximize your performance:

• Pacing: Start strong but don’t sprint out of the gate. You want to maintain a steady heart rate and avoid burning out too soon. Aim to keep your heart rate in a manageable zone during the first half of the race, then pick up the pace as you enter the second half.
• Transition Efficiency: Work on minimizing your Roxzone time! Practice your transitions between exercises. Set up mock race scenarios where you cycle through your workout stations, focusing on quick changes. Aim to shave off those precious seconds!
• Mindset: Remember, as David Goggins says, “You are your own brand.” Stay focused, keep pushing, and when the going gets tough, remind yourself why you’re out there. Visualize your success and hold onto that feeling as you race.

Conclusion:

So there you have it, Sebastian! You’ve got the speed, but let’s add some strength and technique to that mix and really make you a Hyrox machine. Remember, every setback is a setup for a comeback. You’ve shown you can hang with the best, now let’s make sure you compete with them! Keep pushing your limits, and remember to have fun while doing it. After all, if we didn’t enjoy the grind, we’d be running marathons instead! 🏆💪

Stay strong, keep training, and I’ll see you in the next race! You've got this!

- The Rox-Coach