Hugel Thorsten Hyrox Result

Overall Performance:

Thorsten, you put in a solid performance at the 2024 Frankfurt Hyrox, finishing with an overall time of 01:28:39, placing you in the top 60% of 1477 athletes and top 63% in your age group. That’s impressive! 💪 Your total running time of 00:42:52 is 01:10 faster than average, which clearly shows you have a runner's profile. However, it seems you might have started a bit too fast in the first running segment, clocking in at 00:04:31, which is 00:13 faster than average. This sets the tone for your pacing throughout the race and may have contributed to some slower splits in the latter half of your performance.

Your strength lies in your running, but we need to focus on enhancing your strength in the strength-specific zones, as evidenced by your slower times in segments like Wall Balls and Burpees Broad Jump. Remember, it’s not just about speed; it’s about being able to power through those strength exercises when fatigue sets in. As David Goggins would say, “You will never learn from your mistakes if you don’t get out there and make them.” Let’s take this learning opportunity to improve! 🏆

Segments to Improve:

Now, let’s break down the segments where there’s the most room for improvement:

• Wall Balls (00:08:06, 01:19 slower than average)

The Wall Balls segment was a significant time sink for you. To improve here, focus on strength and endurance. Try incorporating the following drills:

• Wall Ball Drills: Start with a lighter ball and aim for higher reps (15-20) to build endurance. Gradually increase weight as you get more comfortable.
• Squat Holds: Hold the squat position with a light weight for 30-60 seconds to develop strength in the position you’ll be in during the Wall Balls.
• Plyometric Squats: Alternate between squats and jump squats to build explosive power.
• Burpees Broad Jump (00:05:48, 00:11 slower than average)

This segment can really burn you out if you don’t train for it specifically. Here’s how to conquer it:

• Burpee Challenges: Set a timer for 5 minutes and see how many burpees you can do. Focus on form to ensure you’re effective and efficient.
• Broad Jump Drills: Practice broad jumps with a focus on landing softly to minimize fatigue. Try for 5 sets of 5 jumps, focusing on distance and form.
• Combination Workouts: Combine burpees and broad jumps into a circuit to simulate race conditions. For example, do 5 burpees followed by 3 broad jumps, repeat for 4 rounds.
• Rowing (00:05:12, 00:19 slower than average)

Rowing is all about technique and endurance. Here’s what you can do:

• Technique Focus: Spend time focusing on your form. A common mistake is using too much upper body. Use your legs to drive the row and ensure a smooth stroke.
• Interval Training: Incorporate intervals into your rowing workouts. Row hard for 500 meters, then recover for 1-2 minutes. Repeat 5 times.
• Cross-Training: Engage in other forms of cardio, such as cycling or running, to build your cardiovascular endurance, which will help you maintain power on the rower.

Race Strategies:

For your next race, consider these strategies to help enhance your performance:

• Pacing Strategy: Start strong, but keep it controlled. Aim for a consistent pace across the first four running segments. Don’t burn out too quickly; let the energy of the competition fuel you, but stay within your limits.
• Transition Time: Work on your roxzone transitions. Quick changes can save crucial seconds. Practice quick changes between exercises during training to build muscle memory.
• Focus on Breathing: During strength segments, manage your breath. Inhale on the way down, exhale powerfully on the way up. This will help you maintain stamina and avoid early fatigue.
• Mental Resilience: As Jocko Willink says, “Discipline equals freedom.” Prepare mentally for the challenges of each segment. Visualize yourself succeeding, even in the tough spots.

Conclusion:

Thorsten, you’ve shown you have the potential to really crush it in Hyrox. With your running background, we just need to build up your strength for those challenging segments. Remember, every race is a learning experience, and improvement is always possible. As you gear up for your next race, embrace the grind. “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.” 💥 Keep pushing, stay focused, and never stop improving! You’ve got this! Remember, I’m always here to help you unlock your full potential. Let’s turn those weaknesses into strengths! - The Rox-Coach