EAEA Schenk Till Hyrox Result

Overall Performance:

Till, you've put in some solid work at the 2024 Frankfurt Hyrox event, finishing with a time of 01:28:58. That puts you in the top 61% overall and 64% in your age group—definitely something to be proud of! Your total running time was impressive at 00:41:48, which is 02:21 faster than average. This shows that you’ve got the legs for running, but we need to harness that advantage and integrate it with your strength performance. I noticed that you started out a bit too fast with your first running segment at 00:04:09, which is 00:36 faster than average. While it's great to feel that adrenaline, it can lead to fatigue later on. You have a runner's profile, but we need to build your strength to match those fast feet. Let’s work on that!

Segments to Improve:

Now, let's dig into the segments where you can really elevate your performance:

• Wall Balls (00:09:33): This segment was significantly slower than average, putting you in the 88th percentile. A few seconds here can make or break your race. Focus on building endurance and form. Try high-rep wall ball workouts at varying weights, aiming for sets of 15-20 reps with minimal rest. Work on your squat depth and explosive power from the squat to ensure you’re generating enough momentum for the throw.
• Burpees Broad Jump (00:06:11): Clocking in slower than average again, you were in the 67th percentile here. Burpees are a killer, but they can be your best friend. Incorporate burpee ladder workouts—do a certain number of burpees, then broad jump a distance (e.g., 5-10 meters) for time. Focus on form to minimize energy loss; keep your core tight and land softly to maintain rhythm. Also, practice transitioning smoothly from burpees to jumps.
• Sled Pull (00:05:31): This was another area with room for improvement, sitting in the 67th percentile. Sled pulls require both strength and endurance. To improve, try adding heavy sled pulls into your weekly routine. Focus on driving your feet into the ground as you pull to engage your lower body. Additionally, work on grip strength—consider farmer’s carries or dead hangs to build up your hands.

Race Strategies:

For your next race, let's strategize to maximize your performance:

• Pacing: Start with a controlled pace in the first running segment. Aim for a time that feels sustainable rather than sprinting out of the gate. Consider pacing at around 04:30 to find a rhythm that allows you to maintain energy for the strength segments.
• Transition Time: Your Roxzone time was 00:06:24, which is 00:51 faster than average—great job here! But there’s still room for improvement. Before your next race, practice transitioning between exercises. Set up a mini-course and time how long it takes you to move from one exercise to another. A few seconds saved here can add up dramatically!
• Visualize Success: As you approach each station, visualize yourself executing perfectly, even before you get there. This mental prep can enhance your physical performance. Remember, "It’s not about the cards you’re dealt, but how you play your hand." - David Goggins.

Conclusion:

Till, you have the foundation and the potential to become a formidable competitor in the Hyrox arena. You've shown that you can run faster than average, so now it's time to blend that speed with some serious strength training. Embrace the grind, because every rep you put in on those wall balls or every burpee you conquer is bringing you closer to your goal. Remember, "The only easy day was yesterday." Keep that fire burning and keep pushing your limits! 💪💥

Let’s turn those weaknesses into strengths, and soon enough, you’ll be the one others look up to in the race! Keep hustling, and I can't wait to see your progress. You've got this, Till! - The Rox-Coach 🏆