Wagner Benjamin Hyrox Result

Overall Performance:

Hey Benjamin! First off, congratulations on completing the 2024 Hyrox Marseille! An overall time of 01:24:00 puts you in the top 54% of 1474 athletes—pretty solid work! You’ve showcased some impressive speed, especially with a total running time of 00:38:12, which is 03:45 faster than average. That’s a testament to your running prowess! 🏃‍♂️💨

However, it seems that your pacing strategy may have been a bit off. Starting Running 1 at 00:06:05 was a notably slower pace, which may have cost you some time on the overall performance. It’s like getting a warm-up during a race, but in Hyrox, we don’t have time for that! You have a strong runner profile, and it's clear you can push the pace when needed, as seen in your faster running segments. But let’s not forget: Hyrox is a hybrid event, and that strength component needs some love! 💪

Segments to Improve:

Now, let’s dive into those segments where you can really turn things around. Here are the key areas that need your attention:

• Burpees Broad Jump (00:06:09) - This segment was significantly slower than average. Focus on explosive power and efficiency in your transitions. Drills: Practice your burpees with a focus on minimizing ground contact time. Try sets of 10-15 burpees followed by broad jumps, keeping your heart rate up!
• Sled Pull (00:05:30) - You lost 00:40 to the average here. It’s essential to work on your pulling strength. Drills: Incorporate heavy sled pulls into your routine. Aim for sets of 20-30 meters. You can also add resistance bands to mimic the pulling motion while focusing on maintaining a strong posture.
• Sled Push (00:03:33) - You were 00:41 slower than average. The sled push is all about leg drive and core stability. Drills: Focus on heavy pushes for short distances (10-15 meters), and practice your footwork. Engage your core throughout the movement to enhance stability.
• Sandbag Lunges (00:05:19) - A 00:37 deficit indicates you’re leaving time on the table. Drills: Practice weighted lunges with a heavier bag, focusing on form. Incorporate split squats to build strength and stability in your legs.
• Wall Balls (00:06:29) - Being 00:36 slower than average shows potential for improvement. Drills: Increase your wall ball reps and focus on your squat depth and ball height. Try doing sets of 15-20, ensuring you maintain a fluid motion.
• Rowing (00:05:13) - This was 00:27 slower, which suggests technique could use some tweaking. Drills: Focus on your stroke efficiency. Work on your technique by incorporating short bursts at high intensity (20 seconds on, 40 seconds off) to enhance power output.
• Ski Erg (00:04:42) - You were 00:17 slower than average. Drills: Work on your upper body power and endurance. Set intervals for 250 meters, focusing on maintaining a steady pace and minimizing fatigue.
• Farmers Carry (00:02:21) - Just 00:12 slower, but we want to optimize that! Drills: Increase your carry weight and distance, aiming for a strong grip. Incorporate grip-strengthening exercises like farmer’s walks without the weight first.

Race Strategies:

To enhance your performance on race day, consider the following strategies:

• Pacing: Start with a more controlled pace in Running 1. Aim for a target time closer to 5:30-5:40. This will allow you to conserve energy for the strength segments, where you tend to slow down.
• Transition Efficiency: Work on your roxzone time; a 00:06:38 is slower than average. Practice quick transitions in training. Set up mock race scenarios where you switch between exercises quickly, minimizing downtime.
• Breathing Techniques: Maintain a steady breathing pattern during tough segments to keep your heart rate manageable and your focus sharp.
• Mindset: Visualize success. As David Goggins says, “It’s not about what you can do; it’s about what you will do!” Channel that inner beast during tough segments.

Conclusion:

Benjamin, you’ve got the foundation to crush your next Hyrox race! Remember, every second counts—both in the work you put into training and in how you execute on race day. You’ve shown you can run fast, but it’s time to build that strength and improve efficiency in your transitions. Embrace the grind! 💥

Let’s turn those weaknesses into strengths, and remember: “Pain is temporary, but the glory is forever!” Keep pushing, keep hustling, and let’s see you climb those ranks. I believe in you, and I’m here to help you every step of the way! Let’s get after it! 🏆

- The Rox-Coach