Schleßmann Samuel Hyrox Result

Overall Performance:

Samuel, first off, big shoutout for making it through the 2024 Frankfurt Hyrox! You finished strong with an overall time of 01:26:54, placing you in the top 56% of a competitive field of 1476 athletes. That’s no small feat! Your pacing seems to have started well, with a solid first run at 00:04:37, which was faster than average, showing you’ve got the potential to push the pace. However, you slowed down significantly in the following runs, indicating that you might have gone out a bit too fast or perhaps didn't maintain your energy levels effectively. Given your total running time of 00:44:49, which is about 01:30 slower than the average, it suggests that while you have some strong running capabilities, there’s room for improvement in your endurance during the race. Your performance indicates a hybrid profile, showing good strength in exercises like the sandbag lunges and ski erg, but the running segments suggest you could benefit from more stamina training. Your rank of 225 in your age group tells me you’re right in the fight, but we want to push that up even higher next time! 💪

Segments to Improve:

• Running 2 (00:05:33) - This segment was notably slower than average. To address this, focus on endurance running by incorporating long runs into your weekly routine. Try adding tempo runs at a pace that’s challenging but sustainable, aiming for 20-30 minutes at this effort level.
• Wall Balls (00:06:58) - You spent more time than average here. Perfect your technique by ensuring you’re hitting the proper depth and using your legs to drive the ball, rather than just your arms. Consider doing wall ball drills for time to build efficiency. Aim for sets of 15-20 reps, focusing on rhythm and breathing.
• Roxzone (00:08:22) - The time spent transitioning between exercises should be minimized. Train your transitions by practicing quick changes between exercises without resting. For example, set up a mini circuit that mimics the Hyrox format and work on moving from one exercise to the next with minimal downtime. Focus on fluidity and speed in these transitions.

To further enhance your overall running performance, include hill sprints and interval training. These will build strength and speed, translating into better race performance. Consider adding one long run (60-90 minutes) and one speed session (like 400m repeats at a high intensity) each week to your training regimen.

Race Strategies:

• Start with a controlled pace: Your first run was great; aim to keep that energy level steady through the next segments. A good rule of thumb is to start at a pace you can sustain, even if it feels a bit slow initially.
• Break down the race mentally: Tackle it like a circuit training session. Focus on completing one segment at a time, and resist the urge to think about the entire race all at once.
• Utilize your strengths: Lean into the exercises you excel at, like the sandbag lunges and ski erg. Make those work for you by using them to recover during the running segments. Let those be your confidence boosters!

Conclusion:

Samuel, remember that improvement is a journey, not a destination. Embrace the challenges and view them as opportunities to grow stronger. You’ve already shown that you can run fast and tackle a variety of exercises; now it’s time to bridge the gaps. “It’s not about being the best. It’s about being better than you were yesterday.” Keep grinding, keep pushing, and let’s turn those segments into strengths! The next race is your canvas, and you’re the artist. Let’s paint a masterpiece! 💥

Now, let’s get back to training. Remember, the only bad workout is the one you didn’t do—so lace up those shoes and let’s get after it! I’m here to help you every step of the way. 🏆

Stay strong, stay focused, and let’s crush that next Hyrox together!

- The Rox-Coach