Becker Stefan Hyrox Result

Overall Performance:

Stefan, you finished strong at the 2024 Frankfurt Hyrox, landing in the top 61% overall and 57% in your age group. That’s commendable! Your overall time of 01:28:44 shows you’ve got determination and grit. However, we need to fine-tune your performance to push you even higher up the ranks. Your pacing in the first segment was on point—running a 4:39 is a solid start, but it seems you may have come out too fast, which led to a slight slowdown in the subsequent runs. Your total running time of 44:06 is slightly slower than average, suggesting a potential runner profile, but we’ll get into that later. You showed some solid strengths in the Burpees Broad Jump and Wall Balls, indicating a great capacity for explosive movements. Let's harness that power and build on your endurance and transition skills!

Segments to Improve:

Now, let’s zoom in on where we can dial things up:

• Ski Erg: 00:04:40 (11 seconds slower than average) - This is a great opportunity for improvement. Focus on technique and pacing. Ensure you’re engaging your core and using your legs to drive the movement, not just your arms. Try incorporating interval training on the Ski Erg, alternating between intense bursts and moderate recovery periods. Aim for 30 seconds of all-out effort followed by 60 seconds of rest, repeating for 10-15 minutes.
• Sled Push: 00:03:07 (8 seconds slower than average) - This segment is all about power and technique. Ensure you're keeping your body low and driving through your legs. Incorporate heavy sled pushes into your training, aiming for 4-6 sets of 20-30 meters with adequate rest. Consider drills that focus on leg strength, like squats and lunges, to build up your pushing power.
• Roxzone: 00:10:25 (3:14 slower than average) - Transition time is often overlooked but can make or break your race. Work on your overall fitness and practice transitioning between exercises efficiently. Set up mock Hyrox races in training to simulate the conditions. Focus on quick changes, reducing the time spent resting or gathering your gear between segments.
• Farmers Carry: 00:01:57 (18 seconds faster than average) - Interestingly, you performed well here, but let’s ensure it stays strong. Focus on grip strength and core stability. Incorporate heavy carries and deadlifts into your routine to maintain that edge.

Race Strategies:

Here are some tactics to implement during your next race:

• Pacing: Start strong but be mindful of how you feel. Consider using a negative split approach in running segments—begin at a manageable pace and gradually increase your speed.
• Transitions: Use your roxzone time wisely! Practice your transition skills so you can minimize downtime. Have a plan for how you’ll set up your gear and where you’ll place it for efficiency.
• Breathing Techniques: During high-intensity segments, focus on your breathing. Controlled breathing can help maintain your energy levels and keep you calm under pressure.
• Visualization: Before hitting the course, visualize yourself in each segment. Picture yourself performing well and getting through those tough moments with ease.

Conclusion:

Stefan, remember: “You are never too old to set another goal or to dream a new dream.” You’ve got the heart of a lion and the drive to match! 💪 Keep pushing your limits, and don't forget that every second counts, but so does every ounce of effort. You have a great foundation to build on, and with focused training on those key areas, you’ll see significant improvement. Let’s turn those weaknesses into strengths and get you racing toward a new personal best! The only way is up! 💥

Keep grinding, and remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Stay strong, stay focused, and let’s smash the next Hyrox together!

Yours in strength,

The Rox-Coach