Tattko Benedikt Hyrox Result

Overall Performance:

Benedikt, congratulations on completing the 2024 Frankfurt Hyrox! Finishing in the top 76% overall is no small feat, especially with the competitive spirit in the air. With an overall time of 01:35:54 and a total running time of 00:46:50—being faster than average by 00:08—you clearly have a strong running profile. Your splits show that you started with a strong pace, hitting Running 1 at 00:04:52, which was faster than average. However, as the race progressed, there were signs of pacing fatigue, particularly in the later running segments.

Overall, your strength is in running, but there are areas where you can elevate your performance, especially in the strength segments. The Hyrox format demands a balance between speed and strength, and while your running is solid, some of your strength events need work. Remember, “You can't climb the ladder of success with your hands in your pockets.” Let’s dig deeper into where you can improve!

Segments to Improve:

• Wall Balls (00:08:01): This segment was notably slower than average, costing you significant time. Focus on your form—ensure you’re using your legs to generate power and avoid relying solely on your arms.
  • Drills: Incorporate 3 sets of 15-20 wall balls into your workouts, focusing on explosive power. Try to keep your feet shoulder-width apart and squat deep before launching the ball.
  • Technique: Work on your breathing—exhale on the throw to maintain rhythm and consistency.
• Rowing (00:05:26): Like a good Netflix series, this segment took too long to finish! Focus on technique to improve your time.
  • Drills: Perform interval rowing sessions—row hard for 500m, rest for 1 minute, and repeat 5 times. This will help you build both endurance and speed.
  • Technique: Ensure your back remains straight and engage your core while rowing. Focus on the leg drive, followed by your upper body pull.
• Burpees Broad Jump (00:06:27): A tough segment that can drain energy. Work on the efficiency of your movements here.
  • Drills: Practice 5 sets of 10 burpees with a broad jump at the end. Focus on landing softly to conserve energy.
  • Technique: Try to keep your movements fluid—jump immediately after the burpee without pausing to recover, and use your arms to propel forward.

Race Strategies:

• Pacing: Start strong but not too fast. Maintain a steady pace for the first half of the race, especially during the running segments. Use your faster initial pace to build confidence, but be cautious about blowing up in the latter stages.
• Transition Efficiency: Your Roxzone time was 00:09:01, which was 00:53 slower than average. To improve this, practice quick transitions between exercises during training. Set a goal to reduce these times by integrating drills that mimic race transitions into your workouts.
• Mindset: Remember, every time you feel tired, think, “I’m not done yet!” Push through those mental barriers and use visualization techniques. Picture yourself crossing the finish line strong!

Conclusion:

Benedikt, you’ve got the foundation to build on, and with targeted training, those weaker segments can become your strengths. Keep pushing your limits, and remember—“The only easy day was yesterday.” Don’t shy away from the hard work; embrace it! You’re in the 76th percentile, but you can climb higher. Keep your head up, keep grinding, and let’s make the next Hyrox an event to remember! 💪💥

Let’s get to work, and remember, a champion is just a person who didn’t give up! You’ve got this!

Yours in strength and sweat,

The Rox-Coach