Wesemann Fabian Hyrox Result

Overall Performance:

Fabian, first off, congratulations on completing the 2024 Frankfurt Hyrox! Finishing in the top 65% among 1,477 athletes is a solid achievement, especially in an event that challenges both strength and endurance. Your overall time of 01:30:18 shows that you're in the game, but there are definitely gears to shift if you want to climb higher up that leaderboard. 🤜🤛

Now, let’s talk about pacing. Your first running segment was a bit on the slower side (00:06:37), which might have set you back a bit in the overall race. Starting strong can help you build momentum, so let’s work on that. You have a better tendency towards strength-based movements, as seen in your impressive sled push and rowing times. This suggests you might have a hybrid athlete profile, but with some more focus on running, you could really turn heads in your age group!

Segments to Improve:

While you had some standout performances, there are definitely segments that need attention. Here are the areas where you can improve:

• Wall Balls (00:07:21) - This is a significant area for improvement! A 21-second slower than average performance means we need to focus on technique, endurance, and explosive power. Incorporate the following drills:
• Wall Ball Drills: Aim for high repetitions (15-20) at lighter weights. Focus on perfecting your squat depth and explosive motion, gradually increasing the weight.
• Squat Variations: Front squats and overhead squats can help build the necessary strength and stability.
• Plyometric Exercises: Box jumps and jump squats to improve explosiveness when coming out of the squat.
• Running Segments - Your total running time was 00:46:49, which is 02:16 slower than average. This is a clear sign to focus on building your running endurance and speed. Here’s what I suggest:
• Interval Training: Incorporate high-intensity interval sessions to improve speed. For example, try 8-10 x 400m sprints with a 90-second rest in between.
• Long Runs: Add longer runs at a steady pace to build your aerobic base—try to work up to 10-12 km at a comfortable pace.
• Tempo Runs: These will help with pacing; run at a challenging yet maintainable pace for 20-30 minutes.

Race Strategies:

When it comes to race day, strategy is key. Here are some actionable tips to help you maximize your performance:

• Pacing Strategy: Start with a controlled pace during the first running segment. Aim for a consistent rhythm instead of going all-out. This will help you conserve energy for later segments.
• Transitions: Your roxzone time of 00:07:17 was faster than average, but there’s always room for improvement. Practice quick transitions in your training. Set up mock transitions between exercises and time yourself.
• Breathing Techniques: Maintain a steady breathing pattern during exercises, especially in high-rep movements like wall balls. This helps maintain energy levels and keeps your heart rate manageable.

Conclusion:

Fabian, remember what David Goggins says: “The only way to win is to work hard.” You’ve shown you can push through; now it's time to channel that effort into targeted training. With focused work on your running and wall balls, you’ll not only improve your times but also your confidence in the race. 🏆

Keep your head up, embrace the grind, and remember that every drop of sweat is a step towards greatness! You've got this, and I can’t wait to see you crush your goals in the next Hyrox. Let’s get to work! 💪

Stay relentless,

The Rox-Coach