Hamming Siebe Hyrox Result

Overall Performance:

Siebe, you put in some solid work at the 2024 Marseille Hyrox event! Finishing with an overall time of 01:26:32 places you in the top 61% of 1480 competitors, which is commendable, especially in a field this competitive. Your total running time of 00:39:35 is impressive, coming in 3:35 faster than average—definitely highlights your strength as a runner. However, your pacing in the first running segment was a bit on the slower side, which might have set the tone for the rest of your race.

With a best running lap of 00:04:27, it’s clear you’ve got the speed, but your strength segments—especially the Sled Pull and Wall Balls—need some serious attention. It seems that you possess a hybrid profile; your running is solid, but the strength-based elements of the race are where you need to dig deeper. You’ve got the heart of a lion, but let’s make sure your muscles are just as fierce!

Segments to Improve:

Let’s tackle the segments that need your focus, starting with the worst performers:

• Wall Balls (00:07:47) - This was a slow segment, taking 01:13 longer than average. The key here is form and endurance. Focus on:
• Drills: Incorporate Tabata-style wall ball sessions for endurance and form. Do 20 seconds of work, followed by 10 seconds of rest, for 8 rounds.
• Technique: Ensure you’re using your legs and not just your arms. Get low in your squat to generate more power.
• Sled Pull (00:06:20) - A whole 01:20 slower than average. Time to get those lats and legs firing! Consider:
• Drills: Practice sled pulls focusing on explosiveness. Do 4-6 sets of 20m pulls, resting 2 minutes between sets.
• Strength Training: Incorporate deadlifts and bent-over rows into your routine to build up back and leg strength.
• Burpees Broad Jump (00:05:35) - This segment was 00:13 slower than average. Let's make these a bit more explosive:
• Drills: Work on speed burpees—set a timer for 1 minute and do as many burpees as possible.
• Technique: Focus on landing softly and transitioning quickly into the jump to maximize your distance.
• Sandbag Lunges (00:05:24) - A slower segment that needs more strength endurance:
• Drills: Add weighted lunges to your routine. Aim for 4 sets of 10 reps each leg, focusing on form.
• Technique: Ensure your knee doesn’t pass your toes during the lunge to maintain good form and prevent injury.
• Rowing (00:05:06) - 00:16 slower than average. We want to see that time drop!
• Drills: Incorporate interval rowing sessions—500m at a hard pace followed by 1 minute of easy rowing, repeat 4 times.
• Technique: Focus on your drive—use your legs first, then lean back and pull with your arms.

Race Strategies:

Now, let’s talk about race strategies to implement for your next event:

• Pacing: Start the first run at a moderate pace. You don’t want to burn out early. Remember, it’s a marathon, not a sprint—unless you’re sprinting to the finish line!
• Transitions: Improve your roxzone time by practicing quick transitions in training. Treat them like a mini-race within the race. Get in, get out, and get running!
• Hydration and Nutrition: During training, experiment with hydration strategies. It’s like a pit stop—get the fuel you need to power through!
• Mindset: Stay mentally tough. When the going gets tough, remember Goggins’ words: “Most of us are not living our true potential.” Push your limits, Siebe!

Conclusion:

Siebe, you’ve got the potential to turn those weaknesses into strengths. It’s all about consistent, targeted training and sharpening your technique. Remember, every champion was once a contender that refused to give up. You’re in the top 61% right now; let’s aim for the top 20% next time! It’s time to crank up the intensity and unleash the beast within. 💪🏆

Keep grinding, keep hustling, and let’s make the next race a killer! The Rox-Coach believes in you—let’s go crush it together!