Stoffel Carmen Hyrox Result

Overall Performance:

Carmen, you put in a strong effort at the 2024 Frankfurt Hyrox event, finishing with an overall time of 01:31:06 and ranking 410 out of 762 athletes. That places you in the top 53%! Not too shabby for a day’s work! In your age group, you clinched the 8th place, which is top 36% among 22 competitors—great job! 💪

One of the standout aspects of your performance is your total running time of 00:44:23, which is 2:10 faster than average. This highlights your strength as a runner; clearly, you’ve been putting in the miles! However, when we look at your pacing, it seems like you may have started a bit too fast in Running 1, clocking in at 00:04:36, which is 34 seconds faster than average. This could have impacted your stamina for the later segments. A good runner knows when to pace themselves, and you’ve got the speed—now let’s work on that endurance to maintain it across all zones!

Segments to Improve:

Now, let’s break down the segments that could use a little TLC:

• Wall Balls (00:06:50): This segment was your biggest time sink, coming in 1:50 slower than average. Work on your technique: focus on your squat depth and ensure you’re using your legs to drive the ball up. Aim for 3 sets of 15-20 reps in your training with a light-to-moderate weight, gradually increasing as you get comfortable. Consider integrating a dynamic warm-up focusing on hip mobility before your sessions.
• Burpees Broad Jump (00:06:23): This was 10 seconds slower than average. Clean up your burpee form—ensure you’re jumping back into a plank position rather than stepping back, to save time. Try doing timed sets, aiming for 10 reps as fast as you can, then rest for 30 seconds, repeating for 5 rounds. This will help build explosiveness and endurance.
• Rowing (00:05:43): You were 18 seconds slower than average. Focus on your technique here; a proper stroke starts with your legs, then your back, and finally your arms. Practice intervals of 500 meters at a fast pace, resting for 1-2 minutes between sets. Aim for 3-5 rounds to build your endurance and power.
• Sled Push (00:03:00): Coming in 13 seconds slower than average, this is an area for improvement. Work on your core strength and leg drive. Include drills that focus on heavy sled pushes with short distances to train power and endurance. Consider doing 4-5 sets of 20-30 meters with a challenging weight.
• Ski Erg (00:05:24): Here, you were 15 seconds slower than average. This can often be a technique issue. Focus on driving with your legs and using your core to stabilize. Perform 4-6 sets of 250 meters at a push pace, resting adequately between efforts. Don’t forget to mix in some upper body strength work, like pull-ups and push-ups, to complement your Ski Erg performance.

Race Strategies:

Implementing effective race strategies can be the difference between a solid performance and a stellar one. Here are a few that can help:

• Pacing: Start with a controlled pace in the first running segment. Aim to hit approximately your average pace rather than sprinting out of the gate. It’s all about the long game—think of it as a marathon, not a sprint!
• Transitions: Your roxzone time of 00:07:34 was 34 seconds slower than average, indicating potential improvement in your transitions. Practice moving quickly between exercises in training, setting a timer to simulate race conditions. The faster you can switch gears, the smoother your race will flow.
• Mindset: As you approach the tougher segments, remind yourself of your capabilities. “I don’t stop when I’m tired; I stop when I’m done.” Channel that David Goggins mentality and push through the discomfort. You’ve got this!

Conclusion:

Carmen, you’ve shown you have the potential to excel in Hyrox competitions. Your running skills are impressive, and with targeted training on your strength segments, you’ll see significant improvements in your overall time. Remember, “The only easy day was yesterday.” Keep pushing your limits! 💥

Let’s turn those weaknesses into strengths and crush the next race together! You’re not just training; you’re transforming into a Hyrox powerhouse! Keep up the great work, and don’t forget to enjoy the journey along the way! 🏆

See you in the roxzone,

The Rox-Coach