Lanz Tobias Hyrox Result

Overall Performance:

Tobias, you clocked an impressive overall time of 01:19:00, landing you in the top 35% of all competitors and top 41% in your age group. That’s solid! Your total running time of 37:29 shows you're definitely more of a runner, as you finished 2:18 faster than average. However, your pacing indicates some room for improvement: starting strong with a quick Running 1 lap, you seemed to hit a bit of a wall around Running 3. This might suggest you went out too hot, burning some matches early on. It’s a classic case of wanting to fly like a gazelle but maybe ending up like a tortoise in the later stages. Remember, it’s not just about who runs the fastest at the start; it’s about maintaining that speed throughout the race. You’re a hybrid athlete, but we need to sharpen the strength side of your game.

Segments to Improve:

Let’s dive into the segments that held you back. You’ve got some potential here, and with focused training, you could flip these weaknesses into strengths:

• Farmers Carry (02:51) - This segment was 50 seconds slower than average. It’s a major area for improvement. To boost your grip strength and core stability, incorporate Farmers Walks into your training. Carry heavy kettlebells or dumbbells for distance, focusing on posture and control. Start with a moderate weight and gradually increase as your strength improves. Also, work on Deadlifts and Pull-Ups to build overall strength.
• Sandbag Lunges (05:04) - At 28 seconds slower than average, it’s clear you need to ignite that lower body power. Transition to Weighted Lunges and Step-Ups to reinforce those muscles used in the Sandbag Lunges. Aim for higher reps with moderate weight, focusing on form and depth. Consider incorporating Plyometric Lunges for explosiveness.
• Wall Balls (05:51) - Just 4 seconds slower than average, but still room to sharpen your technique. Use a lighter ball and focus on your squat depth and explosive upward motion to throw the ball higher. Incorporate Squat Thrusters in your training to combine strength and endurance, as they mimic the Wall Ball movement.

In addition to these segment-specific drills, make sure to include transitional training in your sessions to cut down on that Roxzone time. You want to flow like water from one exercise to the next, not waddle like a duck!

Race Strategies:

During your next race, keep these strategies in mind:

• Pacing: Start slightly slower than your comfort zone. Aim for a pace you know you can sustain, especially during the first half of the race. Your body will thank you later!
• Transition Practice: Use your warm-up time to rehearse transitions between exercises. The more fluid you are, the less time you waste, and the more energy you conserve.
• Focus on Breathing: Midway through the race, when fatigue sets in, remind yourself to breathe deeply and maintain your rhythm. It’ll help you stay calm and focused.
• Mind Over Matter: When the going gets tough, remember: “You are not a drop in the ocean. You are the entire ocean in a drop.” (Rumi). Push through that pain – it’s where the magic happens!

Conclusion:

Tobias, your race at Stockholm shows that you're not just another competitor; you’ve got the heart of a lion! 🦁 With a few tweaks to your training, you can turn those segments into strengths and really push your limits. Remember, the only bad workout is the one you didn’t do. So, let’s get it! Embrace the grind, and next time, we’ll be looking at a performance that’ll turn heads. Keep chasing greatness, and remember: “If you’re going through hell, keep going.” (Winston Churchill). Now, go crush those workouts! 💥🏆

- The Rox-Coach