Bethmann Stefan Hyrox Result

Overall Performance:

Stefan, first off, let’s take a moment to appreciate your performance at the 2024 Frankfurt Hyrox. Finishing with an overall time of 01:10:42 puts you in the top 13% of a staggering 1,477 athletes! That’s no small feat. You're clearly a strong competitor, especially in running, as evidenced by your total running time being 02:05 faster than the average. Your best running lap of 00:03:55 showcases your speed and endurance—great work!

However, as we dive deeper, we see some segments where you can definitely level up. Your pacing might have been a bit too aggressive at the start, with Running 1 clocking in at 00:03:23, over 30 seconds faster than average. While this shows your speed potential, it may have cost you some strength segments later in the race. You’re clearly more of a runner at heart, so let’s harness that and enhance your strength performance. Remember, “You will never reach your destination if you stop and throw stones at every dog that barks.” Keep pushing forward, Stefan! 💪

Segments to Improve:

• Wall Balls (00:06:34): This segment was notably your slowest, sitting at the 52nd percentile. To improve here, focus on form and consistency. Practice sets of wall balls in intervals—try 10 reps every minute for 10 minutes. This will build endurance and improve your efficiency. Ensure your squat depth is optimal and that you’re using your legs to drive the ball, not just your arms.
• Sandbag Lunges (00:04:33): You clocked in at the 32nd percentile. To boost your performance, incorporate specific lunge drills. Try weighted walking lunges, focusing on maintaining a straight posture. Gradually increase the weight as your form improves. Aim for 3 sets of 10-12 reps per leg, and add in some explosive lunges to build power.
• Sled Pull (00:04:12): Ranked 26th percentile, you can enhance your sled pull efficiency. Incorporate sled pulls in your training at varying weights. Work on your grip and body positioning—keep your core tight and back straight. Aim for 4 sets of 30 meters, focusing on speed and technique.
• Sled Push (00:02:36): At the 35th percentile, this is another area to sharpen. Include specific sled push workouts in your regimen. Focus on explosive starts and maintaining consistent speed over 20-30 meters. 3-4 sets with a heavy sled can help build the necessary strength and endurance.
• Roxzone Time (00:05:10): It’s crucial to minimize time spent transitioning between exercises. Work on your overall fitness and practice quick transitions during training. Set up a mock race scenario where you move from one exercise to another as quickly as possible. Aim to shave off at least 30 seconds from your Roxzone time.

Race Strategies:

• Pacing Strategy: Start strong but controlled in the first 1-2 running segments. Aim for 5-10 seconds slower than your optimal pace to conserve energy for strength segments. Remember, it’s a marathon, not a sprint!
• Mindset Preparation: Visualize the race before you compete. Picture yourself powering through those wall balls and lunges. Remember, “It’s not about the destination; it’s about the journey.” Focus on your movement, and let your mind flow with the rhythm of the race.
• Nutrition and Hydration: Ensure you’re well-hydrated and fueled before the race. Test your pre-race meals during training to see what works best for you. Listen, no one wants to feel like a bloated balloon mid-race.
• Recovery: Post-race, focus on recovery. Stretch, hydrate, and refuel with nutritious food. Consider foam rolling those sore muscles; it’s like giving yourself a mini massage without the awkwardness of asking a friend!

Conclusion:

Stefan, you're already doing a fantastic job, but remember, there’s always room for improvement. Embrace the grind, attack those weaknesses, and let’s turn them into strengths. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep that in mind as you train. With consistent effort and focus, you’ll not only improve your times but also boost your confidence in competition. 🏆

Now, let’s get to work and make sure your next race is even more epic than this one! I’m here to support you every step of the way. You’ve got this! 💥

Keep pushing your limits,

The Rox-Coach