A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Andreas and Zarko, congratulations on your performance at the 2018 Stuttgart Hyrox! Finishing 24th overall and 10th in your age group is no small feat, especially in a field of competitive athletes. Your overall time of 01:20:46 demonstrates that you both have solid endurance, particularly with a total running time of 00:36:54, which is 09:45 faster than the average. This indicates a strong runner profile, and it’s clear that you both can push the pace on the run.
However, while your running game is on point, a few segments need some TLC. Your pacing in the early running segment (Running 1) was solid, coming in 00:19 faster than average. But as you transitioned to the ski erg and other strength segments, there were noticeable slowdowns. This suggests that while your cardio is robust, your strength endurance needs some work to match your running prowess. Remember, Hyrox is a hybrid competition, and you must be strong through the transitions and exercises to maintain that speed.
Segments to Improve:
Let’s break down the segments where you both can elevate your performance:
- Sandbag Lunges (00:04:57 - 01:13 slower than average): This segment is a game changer. Focus on your form—keep your core tight and ensure your back leg is straight. To improve, incorporate weighted lunges into your routine. Try doing 4 sets of 10-12 reps, adding weight progressively. Include a tempo variation where you perform the lunge down slowly and explode up for strength and control.
- Wall Balls (00:05:24 - 00:59 slower than average): Your form might be letting you down here. Focus on squatting deep and exploding up into the throw. To improve, practice wall ball drills, aiming for high repetitions with a lighter weight before progressing. Consider doing 5 sets of 15 reps with a 6-8 kg ball, focusing on the rhythm of the squat and the throw.
- Farmers Carry (00:02:33 - 00:49 slower than average): Grip strength is key here. Train with heavier kettlebells or dumbbells, and work on your form—stand tall and walk briskly. Do 4 sets of 40 meters, increasing the weight each week. This will also enhance core stability, which helps transition to the next exercise.
- Rowing (00:05:03 - 00:29 slower than average): Focus on your technique. Ensure you are driving with your legs first, then pulling with your arms. Spend some time on the rowing machine, aiming for intervals. Try 5 x 500m with rest in between, maintaining a consistent stroke rate.
Race Strategies:
Now, let’s talk strategy. During your race, consider the following:
- Pacing: Start strong but be mindful of not going too hard too early. Keep an eye on your heart rate and breathing—if you can’t talk, you’re pushing too hard.
- Transitions: Work on minimizing time spent in the roxzone. Use a stopwatch or timer during your training to simulate race conditions. Practice quick transitions between exercises to keep your heart rate up.
- Focus on Breathing: During strength segments, focus on controlling your breathing. Inhale during the preparation phase and exhale during the exertion phase. This will help you maintain power and endurance.
Conclusion:
Andreas and Zarko, you both have the potential to turn your Hyrox game up a notch. Remember, "You are never too old to set another goal or to dream a new dream." Keep grinding, pushing those limits, and refining your game plan. The strength you build in the gym will pay off on race day. And hey, if you find the sandbag lunges too grueling, just remind yourself—it's not the weight that breaks you, it’s the excuse! 💪
Keep that fire alive, and I can’t wait to see you both crush your next competition! You got this! The Rox-Coach is here cheering you on! 🏆💥