Ruf Stefan Hyrox Result

Overall Performance:

Stefan, you crushed the 2024 Frankfurt Hyrox with a solid finish of 1:23:56, landing you in the top 48% overall and top 55% in your age group. That’s impressive! Your total running time of 41:08—48 seconds faster than the average—shows you have a runner’s edge. You clearly have the endurance to keep pushing, but let’s not let that speed go to your head; there are still areas to conquer!

Looking at your pacing, you kicked off strong with a best running lap of 4:48. However, you might have started a bit too fast in Running 1, which contributed to a drop in your performance later in the race. Your running profile indicates that you're more of a runner than a strength athlete, but there’s room to balance your strength training, especially in those segments where you lagged behind the average.

Segments to Improve:

Now let’s dissect those segments that didn’t quite shine:

• Wall Balls: At 7:06, you took significant time here, 50 seconds slower than average. Wall balls require not just strength but also technique. Focus on your squat depth and ensuring you’re using your legs to propel the ball. Try to keep a steady breathing pattern while doing them to avoid burning out too quickly.
• Ski Erg: You clocked in at 5:02, which is 37 seconds slower than average. To improve here, focus on your pulling technique. Engage your core, keep your back straight, and drive your elbows down to initiate the pull. Consider doing intervals on the Ski Erg, alternating between moderate and high intensity to build both power and endurance.
• Sled Pull: At 5:06, you were 16 seconds slower than average. Technique matters here too! Focus on a strong, steady pull using your legs more than your arms. To simulate sled pulls, use resistance bands or practice with a weighted sled in your training sessions. Incorporating farmer’s carries into your routine can also help build the grip and core strength needed for this segment.

For all three segments, consider incorporating circuit training that mimics race conditions, allowing you to practice transitioning quickly between exercises. This will help improve your roxzone time, which was 6:45—6 seconds slower than average. Remember, transitions are like those awkward moments in a conversation; the smoother, the better!

Race Strategies:

• Pacing: Start strong but not too strong. You want to maintain a sustainable pace that allows you to push during the latter stages of the race. Try to keep your first run closer to a 4:30 pace rather than sprinting out of the gate.
• Transitions: Use your roxzone wisely! Practice quick transitions between exercises to save time. Time spent resting is time you could be crushing it elsewhere. Visualize your transitions and rehearse them in training.
• Breath Control: During exercises such as wall balls, maintain breath control to avoid fatigue. Remember to breathe in sync with your reps.
• Mindset: Approach each segment with a positive mindset. If you find yourself struggling in a particular area, remind yourself that every second counts, and visualize how you’ll improve in the next race.

Conclusion:

Stefan, you have the foundation to elevate your performance even further! As David Goggins says, “You are not in control of your circumstances; you are in control of your effort.” Embrace the grind, focus on those weaker segments, and let’s turn them into strengths. Remember, every rep counts, and laughter is the best medicine—except when it comes to wall balls; then it’s just a distraction! 💪

Stay committed, stay hungry, and keep pushing your limits. I’m here with you, the Rox-Coach, cheering you on every step of the way! Let’s make the next race even more epic! 💥🏆