Schmidt Alexander Hyrox Result

Overall Performance:

Hey Alexander, first off, let’s give you a high-five for completing the 2024 Stockholm Hyrox! 🖐️ You finished strong with an overall time of 01:27:22, ranking 636 out of 1096 athletes. That puts you in the top 58%, which is solid, especially considering the fierce competition. In your age group (30-34), you ranked 140 out of 213—that’s also top 65%. Not bad at all, but we know you can push that number higher!

Now, let’s break down your performance. It looks like you started strong with your first running segment, coming in 00:17 faster than average. This shows that you’ve got some speed in those legs! However, your overall running time was a bit slower than average, indicating that you might have hit a wall later on or perhaps didn't pace yourself as effectively throughout the race. Balancing between running speed and strength exercises is crucial, and right now, it seems like you're leaning more towards the strength side of the hybrid profile. Time to level up your running game!

Segments to Improve:

Let’s dive into the segments where you can really shine with some targeted improvements:

• Wall Balls (00:09:12): This was your slowest segment, ranking in the 86th percentile. Improving your wall ball technique and conditioning is essential here. Focus on:
• Technique Drills: Make sure you have a solid squat and a full extension on each throw. Use a lighter ball to work on speed and form.
• Volume Training: Incorporate wall balls into your workouts 2-3 times per week, aiming for sets of 15-20 reps with minimal rest. This builds endurance and efficiency.
• Rowing (00:05:16): You were 00:24 slower than average here, placing you in the 82nd percentile. This segment is all about technique and power output. Work on:
• Technique Focus: Ensure you’re using your legs effectively during the drive. Practice the “legs, body, arms” sequence to maximize power.
• Interval Training: Incorporate rowing intervals into your training. Try 30 seconds all-out effort followed by 1 minute of rest, repeating this for 10-15 minutes.
• Total Running Time (00:44:33): This was 00:59 slower than average. You’ve got the potential to be a strong runner, but you need to build that endurance. Here’s how:
• Long Runs: Aim to include a long run of 8-12 km once a week to build your aerobic base. Make sure to add some hills for strength!
• Tempo Runs: Once a week, run at a challenging pace for 20-30 minutes. This will help improve your lactate threshold and speed.

Race Strategies:

Now, let’s talk about how to tackle the race like a beast. Here are some strategies to implement during your next Hyrox:

• Pacing: Start fast but not at full throttle. You can maintain the energy with a controlled pace in the first two running segments, saving some steam for the latter part of the race.
• Transition Time: Your Roxzone was 01:30 slower than average. Work on those transitions! Practice moving from running into the exercises seamlessly. Quick changes can shave off precious seconds.
• Focus on Breathing: During exercises, especially wall balls and rowing, maintain a steady breathing pattern. This will help keep your heart rate manageable.

Conclusion:

In the wise words of David Goggins, "You are stopping you. You are giving up instead of getting hard." 💥 You’ve got the potential to be a fierce competitor in Hyrox; now it’s about sharpening those areas that need work. Remember, every great athlete has strengths and weaknesses, but it's how we address them that makes us champions.

So let’s turn those weaknesses into strengths, Alexander! With the right focus and training, you’ll not only improve your rank but also crush your personal best. Now go out there and get after it! 💪🏆

Your journey is just beginning, and I'm here to help you every step of the way. Let’s make it happen! - The Rox-Coach