Schönfelder Fabian Hyrox Result

Overall Performance:

Fabian, first off, congratulations on your performance at the 2024 Frankfurt Hyrox! Finishing in the top 39% overall and top 44% in your age group is no small feat—you're doing something right! Your overall time of 01:20:25 shows that you've got the endurance to back up that running prowess, as evidenced by your total running time being 01:11 faster than average. This indicates that you have a strong runner profile, which is a fantastic asset in a competition like Hyrox.

However, we need to talk about pacing. Your first running segment was notably faster than average at 00:03:43, which may have contributed to slower performances in subsequent strength-based segments. Remember, Hyrox isn't just a running race; it's a test of your ability to transition between running and strength exercises efficiently. You need to pace yourself to ensure that your energy levels remain high throughout the race. A little advice from me: "Don’t let your legs run away with your brain!" 🏃‍♂️💨

Segments to Improve:

• Burpees Broad Jump: 00:06:29 (1:36 slower than average)

This segment is one of your biggest opportunities for improvement. The burpees take a toll on your cardiovascular system, and the transition into the broad jump can be tricky. To enhance your performance here, focus on building explosive power and endurance.

• Drills: Incorporate plyometric drills such as box jumps, broad jumps, and burpee variations (like burpee box jumps) into your training routine. Aim for 3-4 sets of 8-12 reps, focusing on explosive movement.
• Form Correction: Ensure your burpees are efficient—keep your core tight and your jumps as explosive as possible. Practice landing softly to prepare for the broad jump.
• Sandbag Lunges: 00:05:15 (0:31 slower than average)

Sandbag lunges can be grueling, especially after a series of running segments. Your form is crucial here to maximize efficiency and minimize fatigue.

• Drills: Add weighted lunges and split squats into your routine. For example, perform 4 sets of 10-12 reps per leg with a manageable weight to build strength. Also, consider incorporating walking lunges to develop endurance.
• Form Correction: Maintain an upright torso during the lunge, and keep your front knee behind your toes to avoid strain.
• Sled Pull: 00:04:50 (0:16 slower than average)

This is another segment where you can see significant improvement. The key here is to develop both upper body and core strength to help you pull that sled more efficiently.

• Drills: Incorporate sled pulls and farmer’s carries into your training. Aim for 5 sets of 20-30 meters for sled pulls and 4 sets of 1-minute carries. This will build your overall strength and stamina.
• Form Correction: Ensure your grip is strong and your core is tight while pulling. Avoid leaning too far back, as it can slow you down.

Race Strategies:

• Pacing: Start your race at a sustainable pace. Aim for your average running pace or slightly slower in the first two running segments. This will save energy for the strength segments that follow.
• Transition Efficiency: Focus on reducing your roxzone time. This can be achieved by practicing quick transitions during training, so your body knows what to do when switching from running to strength exercises. Set up mock transitions in your workouts to simulate race conditions.
• Mindset: Stay mentally strong! During tough segments, remind yourself of your training and why you’re doing this. “You are what you repeatedly do. Excellence is not an act, but a habit.” — Aristotle. Keep pushing through the fatigue; it’s what separates the good from the great!

Conclusion:

Fabian, you have an incredible foundation to build upon. By focusing on the segments where you lost time, you can turn weaknesses into strengths. Remember, the road to greatness is paved with sweat and determination! 💪

You’ve got the running chops; now it’s time to build your strength and efficiency in those key areas. Don't forget to sprinkle in some fun during your training—after all, if you're not having fun, why are you doing it? Just make sure the fun doesn't involve a nap on the couch! Keep pushing yourself, and remember: "The only easy day was yesterday!" Let's crush it in the next race! 🏆

Keep grinding, and I’ll be here to guide you every step of the way!

— The Rox-Coach