Schmidt Lorena Hyrox Result

Overall Performance:

Lorena, first off, congrats on your performance at the 2024 Milan Hyrox event! Finishing in the top 37% overall and top 42% in your age group is no small feat. Your overall time of 01:31:20 shows that you’ve got grit and determination, and you’ve definitely put in the work. Now, let’s dig deeper into your performance.

Your pacing strategy seemed a bit off at the start. With a 7:09 for the first run, you started a bit slower than the average, which could have set the tone for the rest of your race. However, don't sweat it! This offers a great opportunity to tweak your pacing strategy in future events. From your overall running time of 48:36, which is 1:54 slower than average, it seems you have more of a strength profile than a running one. You're strong where it counts, but there’s room to sharpen that running game. Remember, "It’s not about being the best, it’s about being better than you were yesterday.” Let's get you better!

Segments to Improve:

• Running 1 (7:09): This segment was significantly slower than average, which can impact your overall momentum. To improve, consider incorporating interval training into your routine. Try this drill: do 6x400m sprints at a pace that’s faster than your average running pace, with 2-minute recoveries in between. This will help build speed and endurance.
• Roxzone (8:42): Spending extra time in transition can indicate you're either resting too much or not transitioning efficiently. Focus on practicing your transitions in training. Set a timer and work on moving from one exercise to another quickly and smoothly. Consider implementing a circuit training routine where you minimize rest between exercises to simulate race conditions. Remember, "Transition time is not downtime!"
• Running 5 (6:39): This segment was the slowest of your runs, and it’s crucial to maintain pace during the final stretches. To combat fatigue towards the end, incorporate tempo runs into your training. Aim for 30 minutes at a challenging pace, which will help build your endurance and mental toughness. "When you think you can't, you're only at 40% of your potential!"
• Ski Erg (4:55): While you were faster than average here, there's always room for improvement! Focus on form and power. Incorporate specific drills like the double-pole technique, and mix in strength training for your upper body to enhance your performance on the Ski Erg. "Skiing is not just for winter, it’s a summer workout too!"

Race Strategies:

• Pacing Strategy: Start with a slightly more aggressive pace during the first run, aiming for a target of around 6:30-6:45. This will help you build momentum without burning out too quickly.
• Transition Practice: In your training sessions, simulate race conditions where you practice moving efficiently from one exercise to another without long breaks. Aim to reduce your Roxzone time to under 7 minutes.
• Fuel and Hydrate: Ensure you’re fueling properly before and during the race. A well-timed energy gel can make a significant difference in your performance, particularly in the latter half of the race.
• Mindset Shifts: Use positive affirmations and mental imagery before and during the race. Visualize yourself moving through each segment with strength and speed. "Your mind will quit 100 times before your body will. Feel the pain, and let it push you!"

Conclusion:

Lorena, your performance in Milan is a testament to your hard work and dedication. You’ve got the strength to tackle Hyrox challenges, and with some focused training on your pacing and transitions, you’re going to be unstoppable! Remember, "The only easy day was yesterday." Let's embrace the grind and keep pushing forward!

Keep your head high, stay hungry, and remember to have fun while you train. You’ve got this! 💪💥

Always here to help you supercharge your performance,

The Rox-Coach