Schmalbrock Jonas Hyrox Result

Overall Performance:

Jonas, first off, let me give you a big shoutout for your performance at the 2024 Frankfurt Hyrox! Finishing in the top 86% overall and 90% in your age group is no small feat. You've put in the hard work, and it's showing! Your overall time of 01:43:22 tells us you're definitely a competitor who thrives in the hybrid space. However, let's dive into the nitty-gritty. Your total running time of 00:51:04 is about 35 seconds slower than average, which hints that while you have a solid running foundation, there's definitely room for improvement. Your pacing started strong with Running 1, but you may have gone out a bit too fast, which could explain the slower splits in later running sections. This is common; sometimes we let our excitement take the lead instead of our strategy! You’re more of a strength athlete, but we need to sharpen that running edge to maximize your overall performance. Remember, “You are the average of the five people you spend the most time with,” and in this case, those five should be your weights and cardio sessions! 💪

Segments to Improve:

• Burpees Broad Jump: At 00:07:43, this segment was your slowest. Work on your explosiveness and technique to shave off valuable seconds. Try doing sets of 10 burpees followed by broad jumps, focusing on smooth transitions. Aim for 3-4 sets, ensuring you maintain good form.
• Rowing: With a time of 00:05:53, you're lagging behind the average. Incorporate interval row sessions into your weekly routine. Try 5-minute intervals at high intensity, followed by 2 minutes of rest for recovery. This will help build both endurance and strength, crucial for the rowing machine.
• Ski Erg: Your performance here at 00:05:14 needs attention as well. Integrate Ski Erg sprints into your cardio routine—20 seconds all-out, followed by 40 seconds of rest, repeated for 10-15 minutes. This will help build your explosive power and improve your pacing.
• Roxzone: The 00:10:15 indicates that transitions took longer than they should have. Practice your transitions between exercises during training. Set a timer and aim to reduce the time spent in the Roxzone by simulating the race conditions. A good rule is to treat each transition like a mini-race; every second counts!

Race Strategies:

During your next race, here's how to strategize for better performance:

• Pacing: Start the race strong but controlled. Remember, it’s a marathon, not a sprint! Keep an eye on your heart rate—ideally, you should be at about 70-80% of max for the first few running segments.
• Transitions: Create a routine for your transitions. Have your gear ready and practice the flow from one exercise to the next. A well-prepared athlete is a fast athlete!
• Mindset: Keep reminding yourself, “I’m not here to be average; I’m here to be awesome!” Visualize your success during your training sessions and before the race. A strong mental game can cut seconds off your time!

Conclusion:

Jonas, you’ve got the heart of a lion and the tenacity of a racehorse! 🏆 Now it’s time to fine-tune those skills. Remember, “The only way to get better is to put in the work.” Focus on those segments we discussed, and don’t shy away from the grind. Embrace the discomfort; that’s where the magic happens. And when in doubt, just think: “What would David Goggins do?” Probably something insane, but you get the idea! Keep pushing your limits, and soon enough, those numbers will reflect the hard work you’ve put in. You’ve got this! The Rox-Coach believes in you! 💥