Schenkelberg Uwe Hyrox Result

Overall Performance:

Uwe, first off, let me say congratulations on completing the 2024 Frankfurt Hyrox! Finishing in the top 51% overall and top 50% in your age group is no small feat, especially among 1477 athletes! Your overall time of 01:24:54 highlights your solid performance, and it’s evident you’ve got a runner’s profile, given your total running time of 40:00, which is 2:21 faster than average. However, let’s not get too comfy. Your pacing was a bit of a rollercoaster. You started with a lightning-fast Running 1 at 4:18—great job on that! But then you softened on your subsequent runs, especially with a 5:16 in Running 3. It seems like you might’ve burned a bit too much gas at the start. Remember, the race is a marathon, not a sprint—unless we’re talking about the sprint to the finish line! 🏃‍♂️💨

Segments to Improve:

Now, let’s get into the nitty-gritty of where we can really crank up the performance:

• Wall Balls (00:07:15): This segment really held you back—almost a minute slower than average! Focus on your technique here. Ensure your squat is deep enough and that you're catching the ball high to minimize the time you spend bending down. Try doing sets of 15-20 reps, with a focus on explosiveness. Incorporate a wall ball drill where you practice throwing the ball as high as you can after each squat. Aim for 3 sets of 10-15 reps, focusing on form.
• Farmers Carry (00:02:55): You were 46 seconds slower on this one, which is significant. Focus on core strength and grip endurance. Consider doing farmers carries with a heavier load for shorter distances, then gradually increase the distance as you get stronger. Aim for 4 sets of 40 meters with heavy kettlebells or dumbbells. Also, practice proper posture—keep your shoulders back and core engaged.
• Burpees Broad Jump (00:05:47): Slower by 31 seconds. The key here is to maintain a consistent rhythm. Practice transitioning quickly between the burpee and the jump. Try doing EMOMs (Every Minute on the Minute) for 8-10 minutes, where you perform a set number of burpees followed by broad jumps. This will help you build endurance and speed.
• Sled Pull (00:05:09): At 17 seconds slower than average, this segment can be improved with focused strength training. Incorporate sled pulls into your weekly routine, aiming for 4-6 sets over varying distances. Work on your technique by keeping your body low and using your legs to drive the sled.

Race Strategies:

Uwe, let’s talk strategy. In future races, consider these tips for better overall performance:

• Pacing: Starting strong is important, but it’s crucial not to burn out too early. Try to maintain a consistent effort across the first three runs, gradually ramping up if you feel good.
• Roxzone Efficiency: You spent 7:05 in transitions, which is 22 seconds slower than average. Practice your transitions during training—set up mock race scenarios to minimize downtime. Keep your gear organized and accessible.
• Mindset: Remember, Hyrox is as much a mental game as it is physical. Keep pushing through discomfort with mantras like “Embrace the suck!” or “I am my own competition.” Every second counts, and the finish line is just the beginning of your next challenge! 💥

Conclusion:

Uwe, you’ve got the heart of a lion and the legs of a gazelle. Remember, every race is a learning experience. By focusing on those segments that need improvement, you can turn weaknesses into strengths. As David Goggins says, “You are your only limit.” So get out there, smash those wall balls, carry those farmers like they owe you money, and own those burpees! 🏆

Keep grinding, keep pushing, and keep aiming for greatness. The Rox-Coach is here to help you unlock your full potential. Now go out there and show them what you're made of! 💪