Becker Kerstin Hyrox Result

Overall Performance:

Kerstin, your performance at the 2024 Frankfurt Hyrox was commendable, placing you in the top 64% overall and top 73% in your age group. That’s no small feat! Your overall time of 01:35:08 shows that you have the stamina and grit to keep pushing through a tough race. Your pacing strategy, however, seems to have been a bit off. You started strong but slowed down significantly towards the end. This indicates that while you have a solid running base, there may be room to enhance your strength endurance. Think of it as building a bridge; you want it strong enough to withstand the weight of your ambitions! 🏆

With a total running time of 00:49:22, you're running slower than average, suggesting that we need to work on your running efficiency alongside your strength training. Your best lap was solid at 00:06:02, but we can definitely sharpen that blade. You're more of a hybrid athlete, but it seems like you've got a little more runner in you than you may realize. Let’s capitalize on that while also building up your strength for those grueling exercises!

Segments to Improve:

• Wall Balls (00:06:03): This segment took a toll on your overall performance, with a slower time than average by 00:37. We need to work on your technique and endurance here. Focus on your squat depth and explosive power as you throw the ball. Try doing sets of 10-15 with a lighter ball to build speed and confidence. Gradually increase your reps while maintaining form—think of it as putting your favorite dessert on a higher shelf. You want to reach it without straining! ❤️
• Roxzone (00:07:21): Your time in transitions was faster than average, which is great, but we can make it even better. Work on your overall fitness to reduce downtime. Incorporate circuits that combine running and functional movements to simulate race conditions. For example, run a lap and then do a set of 10 push-ups, then sprint again. This will prepare your body to switch gears quickly. Think of it as a dance—switching between moves seamlessly!
• Running Segments (Total Running Time: 00:49:22): Your total running time indicates a potential area for improvement. Focus on interval training to boost your speed. Incorporate fartlek runs, which allow you to alternate between fast and slow paces. For instance, sprint for 1 minute, then jog for 2 minutes. Repeat this for 20-30 minutes. It's like a game of tag—run like someone’s chasing you! 💨

Race Strategies:

• Pacing: Start with a controlled pace, ideally close to your average lap time. Hold back a bit in the first running segment to conserve energy for the sled push and burpees.
• Breathing Techniques: Focus on your breathing, especially during the Wall Balls and Sled Pulls. Use a 2:2 breathing pattern (two counts in, two counts out) to maintain oxygen flow and minimize fatigue.
• Mindset: Keep a positive mantra in mind; something like “I am stronger than my excuses!” Repeat this to yourself throughout the race. It’ll help you push through those tough moments when your mind starts to doubt your body. Remember, the body achieves what the mind believes!

Conclusion:

Kerstin, you’ve shown resilience and potential in this Hyrox race, and with some focused training, you can turn those weaknesses into strengths. Embrace the grind, and remember: “It’s not the will to win that matters; it’s the will to prepare to win.” - Paul "Bear" Bryant. So let’s lace up those shoes, grab that wall ball, and get to work! Every rep, every run counts. 💪

Keep pushing, keep believing, and remember, I’m here to help you crush your next race. After all, they say Hyrox is just a fancy way of saying, “Let’s see how much we can sweat while having fun!” Let’s make that happen, Kerstin! You got this! - The Rox-Coach