Wenzel Matthias Hyrox Result

Overall Performance:

Matthias, you crushed it at the 2024 Frankfurt Hyrox! Finishing with a time of 01:15:28, you landed in the top 24% overall and the top 21% in your age group. That’s no small feat! Your overall running time of 00:36:12, which is 01:55 faster than average, shows you’ve got the legs for this. You’re definitely more of a runner, and we can leverage that strength to balance out your performance in the strength-based segments. However, pacing is key. Your first running segment was notably quick at 00:04:02, which may have burned some matches for the later rounds. Remember, it’s a marathon, not a sprint—unless you’re on the last lap, then it’s a sprint! 🏃‍♂️💨

Segments to Improve:

Your performance in certain segments revealed some clear areas for improvement. Let’s dive into the segments that held you back and how we can turn them into strengths:

• Wall Balls (00:06:16, 49 seconds slower than average): This is a significant time loss, and it’s critical to improve your efficiency here. Focus on your form: keep your core tight, feet shoulder-width apart, and aim for a consistent rhythm. Aim for 3 sets of 15-20 reps in your training sessions, using a lighter ball to help with speed initially. Incorporate a wall ball drill that combines squats and throws to enhance your conditioning.
• Sled Pull (00:04:52, 38 seconds slower than average): Your sled pull performance indicates a potential strength deficit. Incorporate heavy sled pulls into your weekly routine, focusing on short bursts of power. Try 5 sets of 20 meters with heavy weights, ensuring you use a strong grip and maintain an upright posture. Strengthening your back and legs with deadlifts and lunges can also help enhance your performance.
• Burpees Broad Jump (00:04:50, 27 seconds slower than average): Burpees can be a killer if you're not conditioned for them. To improve, practice the fundamental movement first. Aim for 4 sets of 10-15 reps, focusing on explosive jumps. Add in some interval training that combines burpees with short sprints to boost your cardiovascular endurance.
• Ski Erg (00:04:38, 21 seconds slower than average): This is an area where you can maximize efficiency. Work on your technique and ensure you’re engaging your core and legs. Include 5-minute intervals at a moderate pace, aiming to increase your meters per minute. Mix it up with some high-intensity intervals (30 seconds on, 30 seconds off) to build endurance.
• Sandbag Lunges (00:04:26, 4 seconds slower than average): While not a huge time loss, we can make it better! Focus on your form—keep your chest up and core engaged. Incorporate weighted lunges (3 sets of 10-15 reps) into your routine, mixing in forward and reverse lunges. This will help build strength and endurance.

Race Strategies:

Now, let’s talk strategy for your next race. Here are some tips to implement:

• Pacing: Start strong but controlled. Your first running segment should not be a sprint; aim for a pace that feels sustainable for the entire distance. Remember, you want to finish strong, not just start fast.
• Transition Time: Your roxzone was slightly better than average, but there's always room to polish those transitions. Practice moving efficiently between exercises—focus on quick changes in gear and mindset. A few seconds saved here can lead to a better overall time.
• Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re well-hydrated leading up to the race. A little water here and there can go a long way—like a good dad joke, it’s all about timing!
• Mental Toughness: Channel your inner Goggins when the race gets tough. Remember: “You are not just training your body, you are training your mind.” Embrace the discomfort; it’s where growth happens!

Conclusion:

Matthias, you’ve shown incredible potential and resilience at the Frankfurt Hyrox. Your running speed is impressive, and with focused work on your strength segments, you can rise through the ranks even further. Remember, every setback is a setup for a comeback. Embrace the grind, trust the process, and keep pushing your limits. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and the freedom of a better performance will follow. 💪

Now go out there and show that Hyrox course who’s boss! You've got this! - The Rox-Coach