Folberth Noah Hyrox Result

Overall Performance:

Noah, your performance at the 2024 Frankfurt Hyrox was solid, landing you in the top 52% overall and 54% in your age group. You tackled a tough course and came out with a respectable time of 1:25:35. Big props for pushing through the grind! 💪

Now, let's break down the numbers. Your pacing was interesting; you started fast with a strong opening lap (00:04:15), but it seems like you may have gone out a bit too hard, which affected your overall running performance. The total running time of 00:48:02 is 5:27 slower than average, indicating that your strength lies more in the strength-based exercises rather than pure running. By focusing on your endurance and pacing strategies, you can transform your profile into a true hybrid beast! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” – Unknown

Segments to Improve:

Let's dive into where you can crank up the performance. Your weakest segments were:

• Total Running Time: 00:48:02
• Running 5: 00:05:55
• Running 6: 00:11:07 (Oof, that was a tough one!)
• Roxzone: 00:08:11

1. Total Running Time: The slower pace hints that you need to work on your endurance. Focus on long, steady runs (60-90 minutes) a couple of times per week, gradually increasing speed. Incorporate tempo runs at 85% of your effort for 20-30 minutes to improve your lactate threshold. And don’t forget to include interval training—short bursts of speed followed by recovery periods will help build both speed and endurance. Think of it as training your body to handle discomfort better, like a Goggins mindset!

2. Running 5: You lost time here, likely due to fatigue setting in. Implement transition drills—practice moving quickly between exercises with minimal rest. This will not only help with your Roxzone time but also condition you to push through fatigue. Try doing a set of burpees followed by a 400m run; repeat for several rounds. It’ll be like doing a high-intensity buffet, and trust me, your body will thank you later!

3. Running 6: This segment was a major slowdown. Consider incorporating hill sprints and fartlek training into your weekly routine. Hills will build raw strength, while fartleks (varying your pace during a run) will help with speed endurance. Make sure you’re also practicing your pacing during long runs so you know how to manage your energy better during the race. Run your first 3k at a steady pace, then increase your effort by 5-10% for the next 2k. Finish strong!

4. Roxzone: Your Roxzone time was notably slower than average. To improve this, focus on your transitions. Create a “transition game plan” for each exercise—know what you’re doing before you reach the station. Set up mock races where you practice moving efficiently from one exercise to the next. Include drills that involve quick changes in movement (like a sled push followed by a run) to improve your overall fitness and transition time. Remember, "If you’re going through hell, keep going!" – Winston Churchill. So keep pushing through those transitions!

Race Strategies:

During the race, it’s crucial to implement strategic pacing. Start with a controlled effort on the first run, maybe a second or two slower than your best, to save energy for the later segments. Remember, it’s a marathon, not a sprint! As you approach the ski erg, focus on an efficient technique; keep those elbows tucked and pull through your lats to maximize your power.

For transitions, visualize each part of the race beforehand. Know exactly where you’ll put your gear down, how you’ll approach the next exercise, and what your mental cues will be. Practice this on your training days, so it becomes second nature. Lastly, during the final runs, give yourself a small mental pep talk—remind yourself of your training and let that fuel your last push. "The only limit is you!"

Conclusion:

Noah, you have the potential to turn your performance into something incredible. Focus on endurance, pacing, and those transitions. It’s all about becoming a well-rounded athlete. Remember, every setback is a setup for a comeback! And hey, if anyone ever asks why you’re so strong, just tell them it’s because you lift… your own expectations! Keep aiming high, and let’s crush the next race! 💥🏆

See you in the roxzone! – The Rox-Coach