Bonholzer Benedikt Hyrox Result

Overall Performance:

Benedikt, you crushed it out there at the 2024 Frankfurt Hyrox! Finishing in 01:53:32 puts you in the top 94% overall and top 96% in your age group—seriously impressive! Your total running time of 51:02 is 4:01 faster than average, showcasing your strength as a runner. You kicked off strong with a blazing first lap, but let’s dive deeper into the details.

While your running performance indicates you have a solid runner's profile, your segments show that there’s a bit of work to do on the strength-oriented tasks. It appears you started with the pedal to the metal, but some of your strength segments lagged behind. Remember, in Hyrox, it’s not just about how fast you run; it’s about how fast you recover and tackle those strength challenges. You’ve got the speed—now let’s work on the strength so you can dominate every facet of the race!

Segments to Improve:

Let’s break down the segments where you can make the biggest gains:

• Wall Balls (00:13:05): This was your slowest segment, and we need to turn that around. Focus on your squat depth and explosive power. Practice sets of 10-15 reps, ensuring you’re engaging your core and using your legs to drive the ball up. Try adding a few sets of wall ball sprints—perform a set of wall balls, then sprint 30 meters, and repeat. This will help integrate your running with your strength.
• Sandbag Lunges (00:08:00): Your time here was a bit sluggish. Work on your lunge mechanics; ensure your knee doesn’t collapse inwards. Incorporate walking lunges with a moderate weight sandbag, focusing on form over speed. Try to increase your volume gradually, and do some lunges with a pause at the bottom to build strength. It’s like holding a plank, but more exciting—because we’re moving! 😄
• Ski Erg (00:05:40): You were 50 seconds slower than average here. Work on your technique; focus on a powerful pull and a strong recovery phase. Try interval training on the Ski Erg: 30 seconds of max effort followed by 30 seconds of rest. This will simulate the intensity of the race and help you improve your overall power output.
• Rowing (00:05:48): Similar to the Ski Erg, your rowing time was slower than average. Focus on your stroke efficiency; aim for long, powerful pulls. Incorporate drills like 20 strokes hard followed by 1 minute of easy rowing. This will help you build endurance without sacrificing speed.
• Burpees Broad Jump (00:07:58): You were just slightly slower than average here. Consider breaking this segment into two parts: practice your burpee technique separately and then focus on broad jumps. For the burpees, ensure your push-up form is solid. For broad jumps, work on your explosive power with box jumps to develop the necessary leg strength.

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Start strong but not too fast. Control your pace in the first running segment to avoid burning out. Think of it like a marathon, not a sprint. You want to be the tortoise, not the hare. 🐢
• Transitions: You spent a total of 10:09 in Roxzone which is slightly faster than average, but there’s always room for improvement. Practice quick transitions between exercises during your training. Set a timer and aim to reduce your transition time by a few seconds each session.
• Mindset: Embrace the grind! Remember what David Goggins says, "Most people who are criticizing and judging haven’t even tried what you failed." Every moment you spend improving is a moment that separates you from the competition.
• Nutrition & Recovery: Fuel your body wisely and give it the rest it needs. Nutrition isn’t just about what you eat; it’s about when you eat. Focus on post-workout nutrition to help with recovery.

Conclusion:

Benedikt, you’ve shown great potential in your Hyrox journey. You’ve got the speed; now let’s work on the strength to match it. Remember, "You are your only limit." Embrace the challenge, put in the work, and turn those weaknesses into strengths. You’ve got this! 💪💥

Keep grinding, and let’s see you bring home that top 50 finish next time. Until then, stay strong and keep pushing your limits! You know where to find me—Rox-Coach, always here to help you smash those goals!