König Holger Hyrox Result

Overall Performance:

Hey Holger! First off, a huge congratulations on completing the 2024 Frankfurt Hyrox competition! With an overall rank of 1059 and placing in the top 71% of all competitors, you're proving that hard work pays off. You’ve got some solid strengths, especially in your skiing and sled push, but there are also areas where we can sharpen your game. Your pacing seemed to be a bit off; you started strong but then slowed down in the middle segments. This could indicate that you either went out too fast or didn’t manage your energy properly. Given your total running time of 46:39, which is slower than average, it suggests you might be leaning towards a stronger running profile, but we need to build that strength to match your endurance for a more hybrid approach. Remember, "It’s not about the size of the dog in the fight, but the size of the fight in the dog." That’s what we need to channel moving forward! 💪

Segments to Improve:

• Burpees Broad Jump (00:06:40) - This was your most time-consuming segment, and we can definitely shave off some seconds here. Focus on explosive power and efficiency. Work on your burpee technique to make sure you’re using your legs to spring up, rather than relying solely on your upper body. Drills you can implement:
  • Practice burpees with a jump at the end, aiming for height and speed.
  • Set a timer for 10-15 seconds and see how many burpees you can do in that time. Aim to improve over the weeks.
  • Incorporate broad jumps into your warm-up routine to increase lower-body explosiveness.
• Ski Erg (00:05:00) - While your percentile was strong, there's still room for improvement as it was slower than average. Focus on your stroke rate and power output. Here’s how:
  • Interval training on the Ski Erg: Alternate between 30 seconds of all-out effort and 30 seconds of easier skiing. Repeat for 10-15 minutes.
  • Work on your core strength with planks and rotational exercises to maintain stability while skiing.
  • Consider a technique-focused session where you analyze your stroke mechanics.
• Roxzone Time (00:08:28) - This is where you can really speed things up. Your transitions need to be more efficient. Here’s what you can do:
  • Practice your transition drills: Set up cones and practice moving from one exercise to another quickly.
  • Incorporate a circuit training session where you focus on minimizing rest time and maximizing speed between exercises.
  • Visualize your race transitions: Knowing where you need to go and what to expect can cut down on hesitation.

Race Strategies:

For your next race, let’s implement some strategies to optimize your performance:

• Pacing: Start with a controlled pace in the early running segments. Try not to go all out in the first lap; save some energy for the latter parts. Remember, it’s about finishing strong, not just starting fast! 🏃‍♂️
• Visualize Success: Spend some time before the race visualizing each segment. Picture yourself executing perfect burpees and nailing those transitions. Visualization is a powerful tool that can boost your confidence and performance.
• Nutrition: Proper fueling before the race can’t be overstated. Make sure you're carb-loading adequately in the days leading up to the event, and stay hydrated!

Conclusion:

Holger, you've got the drive and the determination to elevate your Hyrox game. Remember, every time you push through a tough workout, you’re not just working on your strength or endurance; you’re building mental toughness. "You have to be willing to go to war with yourself." Let’s take that mindset into your training and racing. Keep pushing, keep striving, and above all, keep enjoying the journey. And hey, if you ever feel like giving up, just remember: the only thing worse than pushing through a tough workout is sitting on the couch and wondering what could have been! 💥

This is your time, Holger. Let’s keep crushing it together! You've got this. - The Rox-Coach