Schilling Melissa Hyrox Result

Overall Performance:

Melissa, you crushed it out there in Stockholm! Finishing 97th overall and 28th in your age group puts you in the top 14% and 20% respectively – that's no small feat! Your overall time of 01:18:40 is impressive, especially with a total running time of 00:39:36, which is 01:05 faster than average. This indicates a strong running profile, making you more of a runner than a strength athlete in this Hyrox challenge. However, we need to talk about pacing. Your first running segment was lightning fast at 00:04:20, which is great, but it may have contributed to a slower performance in later segments. The key is to find that sweet spot where speed meets endurance. Remember, “You can’t soar with the eagles if you’re hooting with the owls.” Keep that in mind for your pacing strategy!

Segments to Improve:

• Wall Balls (00:05:10): This segment was your toughest, ranking in the 55th percentile. To improve, focus on your technique. Ensure that you're using your legs to propel the ball, not just your arms. Consider doing sets of 15-20 wall balls after a short run to simulate race conditions. This will help build endurance in your legs while maintaining your heart rate.
• Burpees Broad Jump (00:05:41): Coming in slower here can be improved by practicing your transition between burpees and broad jumps. Work on drills that emphasize explosiveness and efficiency, like burpee box jumps or burpee to tuck jumps. Try to keep your rest minimal between reps to build endurance.
• Sled Push (00:02:25): You were right at the average, but there’s room to push harder. Incorporate more sled work into your training. Try pushing heavy sleds for short distances with minimal rest. Focus on driving through your legs and maintaining a low body posture. Consider pairing sled pushes with a short run to mimic race conditions.
• Roxzone (00:06:14): This time is slower than average, meaning you might be taking too long in transitions. Work on your transition drills by practicing moving quickly from one station to another. You can also simulate race day by doing a full circuit but focusing on minimizing the time between exercises. Efficiency is key, so practice makes perfect!

Race Strategies:

• Pacing: Stick to a consistent pace for your runs. Start strong but avoid going all out in the first lap. Aim for around 80% effort in the first two running segments to preserve energy for the later portions of the race.
• Breathing Techniques: Focus on your breathing during the more challenging segments. For example, during wall balls, try to synchronize your breath with the movement to keep your heart rate in check.
• Hydration and Nutrition: Make sure to fuel properly before the race and consider quick sips of water or electrolyte drinks during transitions. Even though it’s tempting to skip this, it can make a huge difference in your endurance.
• Mental Preparation: Visualize the race beforehand. Picture yourself powering through the tough segments and coming out stronger. Remember, “It’s not whether you get knocked down, it’s whether you get up.” Keep that mindset!

Conclusion:

Melissa, you’ve shown incredible potential in this Hyrox competition! You’ve got the speed; now let’s work on turning those weaknesses into strengths. Remember, every time you train, you’re not just building muscle; you’re building mental toughness. Embrace the grind because “Success isn’t owned, it’s leased, and rent is due every day.” Keep pushing your limits, and soon enough, those slower segments will be your new powerhouses! 💪💥

Let’s get back to training and make sure your next race is even more explosive! I believe in you. You've got this! — The Rox-Coach