Breitling Tillmann Hyrox Result

Overall Performance:

Tillmann, first off, let's give it up for your performance! Finishing in the top 55% overall and top 51% in your age group is no small feat, especially among 1477 competitors. Your overall time of 01:26:37 showcases your dedication and hard work. You’ve got a runner’s profile, as highlighted by your impressive total running time of 00:36:44, which is a solid 06:26 faster than the average. Your best running lap of 00:04:23 is something to be proud of! However, I noticed you started a bit too fast with Running 1 at 00:04:10—while it feels great to fly off the start line, that pace can sometimes come back to haunt you later in the race.

Overall, your running capability is evident, but your strength segments, particularly the sled pull and sandbag lunges, are where we need to focus our attention moving forward. Remember, it’s not just about how fast you can run; it’s about how strong you can be when the running gets tough! Keep in mind what David Goggins says: “Most of us are only doing enough to keep us safe. We need to push ourselves to the point of discomfort to truly grow.” 💪

Segments to Improve:

Now, let’s break down those segments that need a bit more TLC:

• Sled Pull (00:08:44) - This was your slowest segment, coming in at a whopping 03:44 slower than average. Focus on building strength in your posterior chain—think deadlifts, bent-over rows, and sled pulls in training. For technique, ensure you are keeping your chest up, engaging your core, and maintaining a steady pace. Incorporate more sled work in your routine, aiming for 3 sets of 10-15 meters, focusing on form and power.
• Sandbag Lunges (00:07:10) - Slower than average by 02:01. This is a key segment that demands both strength and endurance. To improve, incorporate weighted lunges into your routine. Try doing 4 sets of 10 lunges per leg with increasing weights. Focus on keeping your front knee behind your toes and driving through your heel. Add some high-rep bodyweight lunges to build endurance, too.
• Sled Push (00:03:50) - A solid 00:54 slower than the average. To improve this, prioritize leg strength with exercises such as squats and leg presses. Practice sled pushes with different weight increments; aim for 4-6 sets of 20 meters at a challenging weight. Focus on explosive starts and maintaining a strong push throughout.
• Wall Balls (00:07:08) - Just a 00:33 slower than average, but let’s tighten this up! Make sure to practice your squat depth and throw technique. Incorporate wall ball workouts twice a week, focusing on higher volume (20-30 reps per set). Work on your squat strength with front squats and overhead squats.
• Ski Erg (00:05:07) - 00:39 slower than average. This is all about technique and endurance. Set aside specific sessions for the Ski Erg—aim for intervals, such as 30 seconds of max effort followed by 30 seconds rest for 10 rounds. Focus on maintaining a solid core and pulling through your lats.

Race Strategies:

Here are some race day strategies to consider:

• Pacing: Start with a strong but controlled pace. Aim to run the first lap at 80% effort, saving some fuel for the later segments. Remember, it’s a marathon, not a sprint—unless you’re running from a bear, then all bets are off!
• Transitions: Your Roxzone time of 00:07:11 is slightly above average. Work on minimizing transition times by preparing your gear in advance and familiarizing yourself with the order of the exercises. Practice quick changes between workouts during your training sessions to get that efficiency up.
• Mindset: Visualize the race before it starts. Picture yourself tackling each segment with determination. When the going gets tough, remember that discomfort is where growth happens. “The only easy day was yesterday.”

Conclusion:

Tillmann, you’ve got the potential to absolutely crush your next Hyrox race! By honing in on those strength segments and working on your transitions, you’ll see significant improvements. Remember, every rep counts, and every moment spent training is an investment in your performance. As Jocko Willink says, “Discipline equals freedom.” So get out there, push those boundaries, and let’s turn those weaknesses into strengths! Keep that fire burning and let’s get after it! 💥🏆

Let’s transform you into a Hyrox machine! The Rox-Coach is here for you! Keep pushing your limits!