Birnstingl Philipp Hyrox Result

Overall Performance:

Philipp, you put in a solid effort at the 2024 Frankfurt Hyrox competition, finishing with an overall time of 01:14:48, which puts you in the top 22% overall and 19% in your age group. That’s no small feat! Your total running time of 00:37:40 shows that you have a runner's profile, as you were 00:08 faster than the average. However, pacing is key, and it looks like you started strong in the first segment but may have faded in the latter parts of the race, especially during the Burpees Broad Jump and Wall Balls. The goal here is to maintain a more consistent pace throughout the course. Remember, it’s a marathon, not a sprint—unless we’re talking about the first 200 meters! 🏃‍♂️💨

Segments to Improve:

• Ski Erg: Your performance here was 00:17 slower than average. To improve, focus on your technique: keep a strong core, engage your legs, and use your arms efficiently. Try incorporating interval training on the Ski Erg, aiming for 30 seconds of max effort followed by 30 seconds of rest, repeating for 10 rounds. This will build your muscular endurance while improving your speed.
• Sled Push: Coming in at 00:20 slower than average, it’s clear this is an area for improvement. Sled pushes require a lot of strength and power. Incorporate heavy sled pushes in your training, focusing on maintaining a low and strong position. Work on short sprints with the sled to simulate the Hyrox experience. Aim for 6 sets of 20 meters with heavier weights, resting 1-2 minutes between sets.
• Burpees Broad Jump: This segment was your slowest, at 00:32 slower than average. To tackle this, practice your burpees with an emphasis on explosiveness. Incorporate plyometric exercises into your routine, like box jumps and jump squats, to build that explosive power. Aim for 5 sets of 10 burpees, working on your speed and form. Remember: jump with your heart and land like a feather!
• Wall Balls: At 00:08 slower than average, this is another key area. Focus on your squat depth and ensure you’re generating enough power from your legs to propel the ball up. Incorporate wall ball drills at varying heights and rep counts, aiming for 4 sets of 15 reps at a challenging weight.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but controlled. The first running segment should be at a pace you can maintain. If you're feeling good, gradually increase your pace in the later running segments. Don’t burn all your matches at the start; save some for the final stretch!
• Transitions: Your Roxzone time was 00:13 faster than average, but there’s always room for improvement. Practice smooth transitions in your training to minimize downtime between exercises. Set up mock races and time your transitions—every second counts!
• Hydration and Nutrition: Ensure you’re adequately fueled before the race. A well-timed carbohydrate boost can make a significant difference, especially in the latter half of the event. Think of it as putting premium fuel in a high-performance car!

Conclusion:

Philipp, you’ve shown great potential in the Hyrox arena, especially with your running! To elevate your performance, focus on those strength-based segments where you can gain the most. Remember, “You’re not a product of your circumstances; you’re a product of your decisions.” So, make the decision today to push your limits, embrace the grind, and turn those weaknesses into strengths! The next race is your canvas—paint it with your hard work and dedication. 💪💥

Keep grinding, and don’t forget: if you’re not sweating, you’re just browsing! Keep your head up, and let’s crush the next one! I’m here to help you unleash your inner beast! – The Rox-Coach