Müller Fabienne Hyrox Result

Overall Performance:

Fabienne, you crushed it at the 2024 Frankfurt Hyrox event, finishing with an overall time of 01:37:28. That puts you in the top 69% of a competitive field, which is solid! With a total running time of 00:46:41, you’re clearly more of a runner than a strength athlete—coming in 2:39 faster than average overall. However, your pacing in the first running segment was a bit too quick. While it’s great to be fired up, starting at 5:00 per kilometer set a fast tone that might have impacted your endurance later on. Remember, it's not a sprint; it's a marathon… well, sort of! 🏃‍♀️💨

Your ability to maintain a faster pace in the latter running segments tells us you have the stamina to finish strong. But let's be real: a few segments need your attention. Your wall balls and ski erg, in particular, pulled down your overall performance. We’ll dive into that below. This is your chance to turn perceived weaknesses into future strengths. Keep that fire burning! 💥

Segments to Improve:

• Wall Balls (00:07:37): Yikes! The wall balls took up more time than a Netflix binge. To improve, focus on technique and conditioning. Try 3 sets of 15 reps, ensuring you get low on each squat while throwing the ball high. This will help build explosive power. Consider including a few practice sessions with lighter balls to perfect your form before you ramp up the weight.
• Ski Erg (00:05:52): Here’s the deal—your ski erg was on the slower side. To get that time down, work on your power output and technique. Try interval training: 30 seconds of max effort followed by 30 seconds of rest for 10 rounds. This should get your heart rate up and your body accustomed to the demands of the race. Also, focus on your arm drive and keep your core tight to maximize your pulls.
• Sled Pull (00:06:23): A little more horsepower needed here! To enhance your sled pulling ability, incorporate resistance band pulls and sled drags into your training. Aim for 4-5 sets of 20-30 meters, focusing on maintaining a strong posture and steady pace. Don’t forget to engage your core and drive through your legs, pushing those feet like you’re trying to escape a bear! 🐻

Also, don’t overlook the Roxzone time. At 00:10:47, you spent a bit too long transitioning between exercises. This could indicate a need for better overall fitness to handle the switch. Consider doing brick workouts, where you train multiple disciplines back-to-back, to simulate race conditions and improve your transition speeds.

Race Strategies:

• Pacing Strategy: Start off at a manageable pace for the first running segment, aiming for around 5:15 to 5:30 per kilometer. This will conserve energy for the strength segments that follow. You can still push the pace later if you’re feeling strong.
• Transition Efficiency: Practice making quick transitions during training. Set a timer and aim to complete your transitions in under 30 seconds. This should include hydrating and resetting your gear without losing momentum.
• Mindset: Maintain a positive mental attitude. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep this mantra in your head as you push through the tough spots of the race.

Conclusion:

Fabienne, you’ve shown incredible potential with your running capabilities. Now it’s time to balance that out with some solid strength training. Embrace the grind! Remember, “You’re not here to be average; you’re here to be awesome.” 🏆

Keep pushing those limits, train hard, and don’t shy away from the tough workouts. You’ve got what it takes to elevate your performance in future races. Let’s turn those weaknesses into strengths, and before you know it, you’ll be smashing personal records left and right! 💪

Stay hungry, stay humble, and let’s get after it! I’m Rox-Coach, and I believe in you! 🚀