Riedlinger Thorben Hyrox Result

Overall Performance:

Thorben, your performance at the 2024 Frankfurt Hyrox was commendable, landing you in the top 59% overall and top 57% in your age group! That’s no small feat among 1,477 athletes! Your overall time of 01:28:13 shows that you have a solid foundation, particularly with your running, where you clocked a total running time of 34:51—an impressive 9 minutes faster than the average. This places you in the runner profile category, suggesting that while you have speed, there’s a need to bolster your strength training to maximize your potential.

However, pacing could use some refinement. You started strong with a lightning-fast Running 1 split, but it’s important to maintain that intensity throughout. Think of your pacing as a well-cooked steak—if you sear it too quickly, the inside might be raw. The first running segment was great, but maintaining that energy without burning out is key.

Segments to Improve:

Now, let’s dive into those segments where there’s room for improvement. Here’s the breakdown of your weakest links:

• Wall Balls (10:45) – You spent nearly 4 minutes longer than average here, which is significant. This exercise is taxing, but you can improve your efficiency.
• Burpees Broad Jump (8:02) – A tough segment that drained your time. Focus on explosiveness and rhythm.
• Farmers Carry (3:04) – You lagged behind here, which indicates the need for grip strength and endurance.
• Ski Erg (5:12) – Slow on the Ski Erg means you might need to work on technique and power output.
• Sled Push (3:28) – Strength and speed are crucial here. The sled isn’t going to push itself!
• Rowing (5:14) – A bit slower than average, suggesting a need for better technique and endurance.

To turn these weaknesses into strengths, consider the following tailored strategies:

1. Wall Balls:

• Drills: Incorporate high-rep wall ball workouts into your routine, focusing on maintaining a consistent rhythm. Aim for 3-5 sets of 20-30 reps, resting minimally between sets.
• Technique: Ensure your squat depth is consistent and that you’re using your legs to drive the ball, not just your arms—think of it as giving the wall a high-five from a squat!

2. Burpees Broad Jump:

• Drills: Incorporate speed drills—practice fast burpees followed by explosive broad jumps. Aim for 5 sets of 10 burpees followed by a broad jump to emphasize the transition.
• Form Corrections: Focus on a quick transition between the burpee and the jump. The quicker you get off the ground, the less time you spend in the pain zone!

3. Farmers Carry:

• Drills: Increase your grip strength with farmer's carries—practice walking with heavy dumbbells for distance. Start with 50 meters and gradually increase the weight.
• Endurance Training: Incorporate this exercise into your regular routine. Aim for 3-4 sets at varying distances to build both strength and stamina.

4. Ski Erg:

• Technique Work: Focus on engaging your core and using your legs more effectively. Do 5-minute intervals, emphasizing strong pulls with a focus on form.
• Endurance Training: Gradually increase your time on the Ski Erg, aiming for longer intervals to build endurance.

5. Sled Push:

• Strength Work: Incorporate heavy sled pushes in your workouts. Perhaps do 10-15 meters at maximum effort with short rest intervals.
• Speed Work: Combine sled pushes with short sprints to enhance power output.

6. Rowing:

• Drills: Focus on rowing intervals—30 seconds hard, 30 seconds easy. Do 6-8 rounds to build endurance and speed.
• Form Corrections: Pay attention to your catch position and ensure a smooth stroke to maximize distance per stroke.

Race Strategies:

During your next race, implement these strategies:

• Pacing: Start off strong but resist the urge to sprint. Find a sustainable pace that allows you to maintain energy for later segments.
• Transitions: Focus on minimizing time in the roxzone. Practice quick transitions between exercises in training to get the hang of it.
• Mindset: Embrace the discomfort. Remember, “You’re not here to be average; you’re here to be awesome!” Keep that David Goggins mentality—stay hard! 💪

Conclusion:

Thorben, your performance shows great potential! With the right training strategies and a firm focus on your weaknesses, you can absolutely turn this around. Remember, “Success isn’t owned; it’s leased, and rent is due every day.” Let’s make every training session count! Embrace the grind, and soon, you’ll be the one setting the pace. Keep pushing your limits and enjoy the journey. You got this! 💥🏆

Stay fierce and keep smashing those goals!

— The Rox-Coach