Schilling Steffen Hyrox Result

Overall Performance:

Steffen, you rocked the 2024 Frankfurt Hyrox race with an overall time of 01:40:50, landing you in the top 83% of all competitors! That's no small feat, especially against a field of 1477 athletes. Your rank of 243 in your age group (35-39) shows that you’re not just participating; you're competing! 💪

Now, let's talk about pacing. Your first running segment (00:07:23) was notably slower than average, which may have set you up for a challenging race later on. It’s like starting a car in neutral and expecting it to zoom! Your total running time of 00:50:44 is about 01:28 slower than average, which suggests you may have a stronger strength profile than a running one. This means you should focus on improving your running endurance and pacing strategy to better balance your overall performance.

In terms of strengths, you excelled in the Sled Push (00:02:47, 39 seconds faster than average) and the Sled Pull (00:05:14, 40 seconds faster than average), showcasing your power. However, there’s room to enhance your running segments, particularly the transitions, where you spent 01:33 longer than average. Let's turn that around!

Segments to Improve:

• Running 1: 00:07:23 (2:15 slower than average)
• Roxzone: 00:10:15 (01:33 slower than average)
• Running 8: 00:09:01 (01:44 slower than average)

Now, let’s dive into the areas where we can turn this ship around:

• Running 1: Your pacing was off the charts slow. Work on your starting speed and confidence. Incorporate tempo runs and interval training to build a more robust base. Try this:
  • Tempo Runs: 20-30 minutes at a pace you can sustain while still feeling challenged. Aim to push your limits without hitting the wall.
  • Intervals: 5 x 400m at a pace faster than your race pace, with 90 seconds rest in between. This will help you build speed and endurance simultaneously.
• Roxzone: Transitioning is key, Steffen! You spent too much time here, so let’s tighten those transitions. Practice specific drills:
  • Flow Drill: Set up a mock transition zone and practice moving from one exercise to another. Time yourself and aim to decrease the time spent between exercises.
  • Circuit Training: Create a workout that mimics the Hyrox flow, moving quickly from one exercise to the next without long breaks. This will help you get accustomed to the rhythm of the race.
• Running 8: This segment was a killer for you. To improve:
  • Long Runs: Incorporate longer runs into your weekly routine to build endurance. Aim for at least one run of 60-90 minutes at a conversational pace.
  • Strength Training: Include exercises like squats, lunges, and deadlifts to build strength, which will help you maintain pace and power through the last running segment.

Race Strategies:

As you gear up for your next race, here are some strategies to consider:

• Start Steady: Don’t go all out right from the get-go. It’s a marathon, not a sprint! Aim for a pace that allows you to maintain energy for the entirety of the race.
• Use the Transitions: Visualize your transitions beforehand. Knowing exactly what you need to do will cut down on wasted time.
• Nutrition and Hydration: Ensure you’re fueling appropriately before and during the race. A well-timed energy gel can be the difference between a sluggish finish and a strong one!

Conclusion:

Steffen, you’ve shown great potential in this race, and it’s clear that with some focused training, you can elevate your performance even further. Remember, “The only thing stopping you is you.” Let’s smash those weaknesses and build on your strengths! 💥

Keep pushing your limits and embracing the grind. As David Goggins would say, “You are not done when you’re tired; you’re done when you’re finished.” Now, let’s get out there and make the next race your best one yet! 🏆

Stay strong, stay focused, and keep hustling! The Rox-Coach believes in you! 💪