Schilling Mike Hyrox Result

Overall Performance:

Mike, you put in a solid performance at the 2024 Frankfurt Hyrox event! Finishing with an overall time of 01:27:05 puts you in the top 56% of a competitive field of 1,477 athletes. Not too shabby! With a total running time of 00:41:46, you demonstrated your strength as a runner—1:35 faster than average. However, we need to address some of those segments where you could have pushed harder, particularly in the strength-based exercises. Your pacing in the first running segment was noticeably quick at 00:04:15; while it's great to have that burst of speed, it may have cost you some stamina later in the race. Remember, it's not just about how fast you start; it's about finishing strong. Let’s harness that runner profile and balance it with some serious strength training. You've got the potential to level up! 💪

Segments to Improve:

• Burpees Broad Jump (00:06:32): This segment took a toll on your overall time. To improve, focus on your explosive power. Incorporate drills like box jumps and burpee variations into your training. Try doing sets of 10 burpees followed immediately by jumps over a low barrier to simulate the transition. Ensure you keep your core tight and land softly to maintain balance!
• Sled Push (00:03:35): This segment could use some love. Train with heavy sled pushes focusing on maintaining proper form—keep your back straight and drive through your legs. Incorporate alternating sled sprints where you push for 10 meters, walk back, and repeat. Aim to increase the weight gradually as your strength improves.
• Sled Pull (00:05:29): Similar to the sled push, work on your technique and core engagement. Perform resistance band pulls to strengthen your pulling muscles. Also, try farmer's carries to enhance grip strength and overall body stability while pulling weight.
• Wall Balls (00:06:45): This segment can be a real game-changer. To improve, focus on your squat form and the explosive upward motion. Incorporate weighted squats and practice wall ball throws with a lighter ball to enhance your speed and accuracy. Aim for high repetitions to build endurance.
• Ski Erg (00:04:50): Increase your familiarity with the ski erg by incorporating it into your weekly routine. Work on technique—keep your core engaged and drive through with your legs. Try interval training on the Ski Erg: 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds. This will boost your aerobic capacity and power output.

Race Strategies:

During the race, pacing is critical. Since you have a strong running background, use that to your advantage! Start at a controlled pace in the running segments, aiming to gradually increase your speed. Think of it like a marathon, not a sprint—unless you're being chased by a bear, then all bets are off! 🐻

Focus on your transitions as well. Your Roxzone time of 00:06:25 is already faster than average, but we can shave off even more. Practice moving quickly from one station to another in training. Set up a mini-Hyrox course and time yourself to see where you can cut seconds. Remember, those seconds add up, and they could be the difference between finishing strong or just hanging on!

Also, hydrate and fuel properly before the race. Carbs are your friend—think of them as the fuel for your inner engine. And let’s keep in mind: “It’s not about the miles you put in; it’s about the effort you put out.” - David Goggins. 💥

Conclusion:

Mike, you’ve got the foundation to crush your next Hyrox event! With some focused training on your weaker segments, you can turn those challenges into strengths. Remember, improvement takes time, but dedication pays off. “You can’t hurt me” isn't just a mantra for Goggins—it's a lifestyle! Keep pushing those limits, and don't forget to enjoy the journey. After all, what’s the worst that could happen? You just become a beast in the gym and a champion on the course! 🏆

Keep hustling, and let’s crush those goals together! I’m here to guide you every step of the way. The Rox-Coach has your back!