Jordi Juerg Hyrox Result

Overall Performance:

Juerg, first off, congratulations on your performance in the 2024 Frankfurt Hyrox! Finishing in the top 46% overall and 11th in your age group is no small feat. Your overall time of 01:22:54 shows you're not just a runner; you’ve got a solid foundation across the board. With a total running time of 00:40:25, you’re definitely leaning towards a runner profile, which is fantastic! You’re faster than the average, but your performance in the strength segments shows there’s room for improvement.

Your pacing was a bit of a rollercoaster—starting strong in Running 1 with a 00:04:25 (which is great!) but then letting that slip a bit in the middle sections. This can happen when you push too hard too early, and it might have taken a toll on your strength segments later on. Remember, Hyrox is a marathon, not a sprint (unless you want to sprint the marathon!).

Segments to Improve:

To elevate your game, let’s zoom in on the segments where you lost some precious time:

• Sled Push (00:03:15): This was 00:24 slower than average. Focus on your leg drive and upper body coordination. A great drill is to perform sled drags and pushes at varying weights. Start with lighter weights to perfect your form, then gradually increase. Remember to keep your core tight and push through your heels.
• Sled Pull (00:05:27): A significant 00:42 slower than average. Work on your grip strength and pulling technique. Incorporate banded sled pulls or resistance band exercises at home to mimic the movement. Emphasize your hip extension and maintain a strong core. Practicing dynamic stretches can also help loosen your hips for better mobility during the pull.
• Wall Balls (00:06:20): You were 00:06 slower than average here, so let’s tighten that up! Focus on your squat depth and explosive power. To improve, practice wall ball drills focusing on your squat form. Use a lighter ball to start if necessary, and work on the rhythm of the throw. Also, incorporating medicine ball slams can help build that explosive strength.
• Ski Erg (00:04:47): Being 00:23 slower than average, it’s important to dial in your technique. Make sure you’re using your legs to drive the motion, not just your arms! Try interval training on the Ski Erg, alternating between high-intensity efforts and recovery periods. This will help build both endurance and power.

In addition, your Roxzone time of 00:07:24 indicates you spent a bit longer than average transitioning between exercises. To improve this segment, practice your transitions during training. Set up your workout stations in a way that simulates race day to get used to moving quickly between exercises. Work on your overall fitness to ensure you can maintain that energy throughout the competition. Remember, every second counts—especially when you’re racing against the clock!

Race Strategies:

Next time you hit the course, try implementing these strategies:

• Pacing Strategy: Start strong, but don’t go all out in the first run. Try to find a sustainable pace that allows you to maintain energy for the sled segments and the later runs. Think of it like a marathon—you’ve got to save some for the final push!
• Breathing Techniques: Practice controlled breathing during the strength segments. This will help you stay calm and focused, especially when the sleds start to feel heavier than your ambitions. Inhale deeply through your nose and exhale forcefully through your mouth.
• Visualize Success: Before the race, visualize each segment, especially those where you struggled. Picture yourself crushing the sled pushes and pulling with power. Visualization can help prepare your mind for success.

Conclusion:

Juerg, you’ve got a solid base to build upon, and your running is definitely an asset. Focus on those strength segments in your training, and don’t forget to work on your transitions. Remember, as David Goggins says, “You are not going to like what you see, but you have to see what you are.” So embrace the grind, acknowledge where you can improve, but also take pride in how far you've come. You're doing great work, and with some tweaks, you can unleash your inner beast! 💪💥

Keep pushing the limits, and who knows? Maybe we’ll see you in the top 5 next time. After all, the only bad workout is the one that didn’t happen. You got this, Juerg!

Your Rox-Coach is always here to support you in your journey to Hyrox greatness!