Schymura Michael Hyrox Result

Overall Performance:

Michael, you crushed it in Frankfurt, finishing in the top 38% overall and 40% in your age group. Your overall time of 01:20:07 shows you’ve got some serious grit, and while it's evident you're a solid competitor, there are some tweaks we can make to elevate your game. Your total running time of 40:53 is a bit slower than average, which suggests you might be leaning more towards the strength side of the Hyrox spectrum. However, you had a strong start with a running split that was just a tad slower than average, indicating that pacing might have been a factor. Remember, the race is a marathon, not a sprint—unless that sprint is the finish line! 🏁

Segments to Improve:

• Sandbag Lunges: 5:05 - 24 seconds slower than average.
• Sled Push: 2:57 - 14 seconds slower than average.
• Wall Balls: 5:54 - 30 seconds slower than average.
• Farmers Carry: 2:18 - 16 seconds slower than average.
• Total Running (0:01:49 slower than average): Indicates a need for overall running endurance.

To turn these segments into strengths, let’s break it down further:

• Sandbag Lunges:
  • Focus on form first; keep your chest up and core tight. Work on bodyweight lunges before adding weight.
  • Drills: Include weighted lunges in your routine, aiming for 3 sets of 10-15 reps. Try to integrate them in circuit training to simulate race conditions.
  • Consider incorporating single-leg balance work to improve stability while lunging.
• Sled Push:
  • Work on your leg drive and stance. Keep your hips low and drive through your heels.
  • Drills: Practice pushing a sled for short bursts (20-30m) with a focus on explosiveness. Aim for 4-5 sets, resting adequately between.
• Wall Balls:
  • Focus on your squat depth and wall target height. Ensure you're using your legs to propel the ball.
  • Drills: Perform 3 sets of 15-20 wall balls, focusing on increasing speed without sacrificing technique.
• Farmers Carry:
  • Work on grip strength and posture. Keep your shoulders back and core engaged.
  • Drills: Practice carrying weights over short distances (20-30m) and gradually increase weight. Aim for 4-5 sets with a focus on maintaining form.
• Total Running:
  • Since your running performance is slower than average, incorporate more running intervals into your training.
  • Drills: Try tempo runs and interval training (e.g., 5 mins fast, 2 mins slow) to build your speed and endurance.
  • Focus on pacing: Start your runs at a comfortable pace and gradually increase it, ensuring you have gas left in the tank for the last push.

Race Strategies:

• Pacing: Start at a pace that feels manageable. The goal is to finish strong, not to burn out halfway through. Aim for even splits across all running segments.
• Transitions: Your Roxzone time is solid, but improving transitions can shave precious seconds. Practice moving quickly from one exercise to the next during training.
• Focus on Nutrition: Make sure you’re fueling adequately before and during the race. A well-fed athlete is a fast athlete!
• Mental Toughness: During tough segments, remind yourself why you’re racing. Embrace the discomfort; it’s where growth happens. Remember, "The only easy day was yesterday!"

Conclusion:

Michael, your performance in Frankfurt was commendable, and there’s a ton of potential to unlock even more speed and strength. With focused training on your weaker segments, along with smart pacing strategies, you’ll see significant improvement in no time. Remember what Goggins says: “You are not going to die because you are tired.” So dig deep and push through! Keep that fire burning, and let’s turn those weaknesses into strengths. You’ve got this! 💥

Stay motivated, and keep grinding! The Rox-Coach is here for you every step of the way. 💪