Schichtl Aaron Hyrox Result

Overall Performance

Aaron, you've put in some solid work at the 2024 Dallas Hyrox, finishing with an overall time of 01:52:20 and landing in the top 27% of 2857 athletes! That's a big win in my book. Your total running time of 00:54:04 is faster than average, which suggests you've got a runner's profile. You certainly have the legs for it! However, your pacing in the first run was a bit cautious—coming in 00:40 slower than average. Starting too conservatively can throw off your rhythm, especially in a race like this, where every second counts. Let’s sharpen that up so you can unleash your full potential on race day! 💪

Segments to Improve

Now, let’s dig into the segments where you can really crank up the dial:

• Wall Balls: 00:11:33 (02:13 slower than average)
• Sled Pull: 00:06:52 (00:18 slower than average)
• Burpees Broad Jump: 00:07:30 (00:10 faster than average)
• Roxzone: 00:09:39 (00:36 faster than average)
• Sled Push: 00:03:41 (00:03 faster than average)

Let’s tackle these weaknesses head-on:

Your wall balls took some time away from your race. Focus on building endurance and strength in your legs. Try these workouts:

• 3 Rounds of 15 Wall Balls followed by a 200m run. This simulates the transition from strength to running. Rest 90 seconds between rounds.
• EMOM (Every Minute on the Minute) Wall Balls: Start with 5 reps. Increase by 1 rep every week up to 15. This builds both strength and endurance.

To improve your sled pull, focus on grip strength and lower body power:

• Sled Pulls: Do heavy sled pulls for 30m, rest for 2 minutes, and repeat for 5 sets. Add bands for resistance to enhance strength.
• Deadlifts: Incorporate deadlifts into your routine—aim for 3 sets of 5 reps at a challenging weight to build that pulling power.

You’re already showing promise here, but let’s fine-tune it:

• Plyometric Workouts: Include box jumps and broad jumps in your training. Aim for 3 sets of 10 jumps each. This will help with explosiveness and overall speed.
• Burpee Ladder: Start with 1 burpee on the first minute, 2 on the second, and so on, until you fail. This builds both endurance and speed for the burpees.

You're already outperforming in this segment, but let’s keep that momentum:

• Transition Drills: Practice swift transitions between exercises. Set a timer and see how quickly you can switch from one exercise to another, maintaining form and speed.
• Circuit Training: Create a circuit of your weakest segments followed by a running segment. This helps simulate race conditions and improves your transition times.

Race Strategies

Now, let’s talk race strategies to ensure you’re not just racing but racing smart:

• Pacing: Start strong but controlled. You want to find that sweet spot where you feel comfortable but not complacent. Aim for a negative split, where your second half is faster than your first.
• Hydration & Nutrition: Don't underestimate the power of hydration! Keep sipping during the race to maintain energy levels. A quick snack before the race can also help keep your energy up.
• Visualize Success: Before the race, visualize yourself nailing each segment. Picture the wall balls flying, the sled moving smoothly, and the transition times shrinking. Mindset is half the battle!

Conclusion

Aaron, you’ve got an incredible foundation to build on, and the numbers show you’re a strong contender! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, keep pushing, and don’t forget to enjoy the journey. After all, running around in circles while lifting heavy things is what we live for! 🏆💥

Stay committed, stay focused, and let’s turn those weaknesses into strengths. If you keep working hard, the only way is up! You got this! - The Rox-Coach