Geberle Horst Hyrox Result

Overall Performance:

Hey Horst! First off, let me say, finishing 1072 out of 1475 is no small feat. You’re in the top 72% of a tough field! That’s like being the last slice of pizza at a party—still highly sought after! You clocked in at 01:33:48, and while it’s a solid effort, there’s room to sharpen your game. Your average total running time of 49:14 is 2:57 slower than the average, suggesting that we need to look at your running efficiency overall. Considering your splits, it looks like you might have started off too fast in Running 1, but I see some real potential in your Sled Push and Sled Pull, where you excelled. This indicates a hybrid profile—you're not just a runner, but you’ve got some solid strength too. We’ll work on balancing that out!

Segments to Improve:

Now, let’s zoom in on those segments that need some TLC:

• Burpees Broad Jump (00:06:35): This was one of your slower segments, around 30 seconds slower than average. Burpees can be a real energy zapper, but they’re essential. Focus on explosive power. Try doing Burpee Box Jumps instead. They’ll help build that explosive strength and keep your heart rate up. Aim for sets of 10 with minimal rest.
• Running Segments (Overall running time: 00:49:14): Your total running time needs some attention. You started too quickly with Running 1, which set you back in subsequent laps. Work on pacing drills—try doing intervals where you alternate between fast and moderate speeds, gradually increasing the distance as your comfort level rises. You can use a track for this: 400m fast, 400m slow, repeat.
• Roxzone (00:08:15): A slower transition time means you’re either resting too long or taking extra time to set up. Practice your transitions in training. Set up a mock competition where you minimize your transition times. Time yourself between exercises and work on getting in and out quickly. Visualize what you need for each segment before you start.

To sum up, focus on incorporating more structured running into your training, while keeping that strength component alive. Think of it as building a stronger engine without adding weight to the car!

Race Strategies:

• Pacing Strategy: Start with a conservative pace in the first lap (aim for around 5:30), then build as you feel more comfortable. You want to feel strong in the second half, not like you’re dragging a lead weight.
• Transitioning: Before the race, visualize your transitions. Having a mental plan can save you precious seconds. When you finish an exercise, take a deep breath, and attack the next one. No dawdling—this is a Hyrox, not a tea party!
• Stay Hydrated: Be mindful of your hydration and nutrition leading up to the race. You want to feel like a well-oiled machine, not a rusty bicycle!

Conclusion:

Horst, you’ve got the grit to push through and improve. Remember what David Goggins said, “You are not going to experience any growth in your comfort zone.” So, step out of that zone and embrace the discomfort! I see the potential in you to slice through that time and come back stronger. Incorporate these training strategies, keep that focus sharp, and remember, every second counts! 🤜💥

Let’s get to work, and soon, you’ll be the one giving advice to the rookies! Keep pushing, keep grinding, and let’s make that next race even better. You’ve got this! - The Rox-Coach 💪🏆