Helmke Finn Hyrox Result

Overall Performance:

Finn, first off, let me just say you crushed it out there at the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:23:55 places you in the top 48% of 1477 athletes, which is no small feat. Your total running time of 00:40:10 is impressive—faster than average by a solid 1:47! This indicates you have a stronger runner's profile, which is great, but it also means we need to focus on building your strength to balance that hybrid athlete persona.

Your pacing strategy shows that you started fast with your first running segment at 00:04:04, which was 29 seconds faster than average. While this shows your enthusiasm, it also put you at a 30th percentile rank for that segment. You need to consider starting a bit more conservatively to save energy for the later segments, especially since your split times started to slow down in the middle of the race. Overall, your performance indicates that while you excel in running, there’s room for improvement in strength-based segments. Remember: “You can't climb the ladder of success with your hands in your pockets.”

Segments to Improve:

Now let’s dive into those segments that need some love. You have significant potential to boost your performance in the following areas:

• Burpees Broad Jump (00:05:54, 46 seconds slower than average): This segment is a real energy drainer. To improve, focus on the explosive power needed for the jump. Try doing plyometric drills like box jumps and broad jumps twice a week. Work on your burpee form to minimize wasted energy—remember to keep your core tight and land softly to maintain momentum. A common mistake is not using your arms for the jump; they should be a springboard, not a brake!
• Farmers Carry (00:02:37, 28 seconds slower than average): Grip strength is key here. Incorporate farmers walks into your routine. Use heavier kettlebells or dumbbells for short distances, focusing on maintaining good posture. Also, try adding deadlifts to your program to build the strength necessary for carrying that load effectively. Make sure to practice transitioning from running to carrying to maintain a smooth flow during the race.
• Sandbag Lunges (00:05:07, 9 seconds slower than average): Form is critical, especially under fatigue. Focus on your lunge mechanics—keep your front knee aligned over your ankle and not extending past your toes. Incorporate weighted lunges into your training, starting light and gradually increasing the weight. You can also do reverse lunges to build strength without compromising your balance. Don’t skip leg day, or you’ll be lugging that sandbag like it’s a bag of potatoes!

Race Strategies:

Implementing some race strategies can make a world of difference in your performance:

• Start Steady: Consider pacing yourself in the first running segment to avoid burning out early on. Aim for a pace that feels sustainable, so you can maintain your energy for the strength segments.
• Transition Training: Work on your transitions between exercises. Practice moving quickly but efficiently; this will help reduce your Roxzone time, which currently sits at 00:07:10—32 seconds slower than average. Consider setting up a mock race environment during training to replicate the transitions you’ll face.
• Mindset Matters: Keep your mental game strong. Visualize your successes in each segment during training. Remember, “The only way to get better is to push the limits of what you think you can do.”

Conclusion:

Finn, you have a solid foundation to build from, and with targeted training, you'll turn those weaknesses into strengths. Remember, improvement doesn’t happen overnight; it’s about consistent effort. Keep that runner's speed but add some muscle to that frame! The only bad workout is the one that didn’t happen, so let’s hit it hard and show that sandbag who’s boss! 💪

As David Goggins would say, “You have to be willing to go to war with yourself.” So, gear up, put in the work, and let’s see you soar in your next competition! Keep pushing your limits, and remember, I’m here to help you smash those goals. You’re capable of more than you know! 💥🏆

Stay strong, stay focused, and let’s crush it next time! - The Rox-Coach