Bohlender Konstantin Hyrox Result

Overall Performance:

Konstantin, your performance at the 2024 Stockholm Hyrox was commendable! Finishing in the top 78% overall and 80% in your age group demonstrates your dedication and competitive spirit. With a total time of 01:32:20, you showcased a solid mix of endurance and strength. However, there are some areas where you can crank up the heat and elevate your game. Your total running time of 00:45:49 indicates that you might lean towards a stronger running profile, but there’s room to enhance your strength components, especially since your average running pace was slightly slower than the competition.

Your pacing strategy was a bit of a rollercoaster, starting with a strong sprint in Running 1 but experiencing a significant slowdown in Running 3 and the latter segments. This suggests that while you have explosive speed, maintaining that intensity throughout the race is where the challenge lies. Remember, it’s not just about starting strong—it’s about finishing even stronger. As David Goggins would say, “You are stopping you, you are giving up instead of getting hard.”

Segments to Improve:

• Running 3 (00:06:56, 96 Percentile Rank): This segment was your slowest, losing a significant amount of time. To combat fatigue, focus on your aerobic capacity and running endurance. Incorporate interval training—short bursts of speed followed by recovery periods. Try 8x400m sprints with 90 seconds of rest in between. Also, consider long runs at a conversational pace to build that stamina. Remember, it’s often the last mile that counts the most!
• Roxzone (00:09:23, 92 Percentile Rank): You spent too much time transitioning between exercises. This suggests a need for better overall fitness and quicker transitions. Practice transition drills where you simulate moving from one exercise to another. For example, set up a mini circuit with quick changes from rowing to burpees—time yourself and aim to improve your speed each session. Think of it as a relay race with yourself; don’t let the baton drop!
• Sled Push (00:02:28, 8 Percentile Rank): You performed well here but could still benefit from improving your power output. Focus on heavy sled pushes in your training, incorporating short bursts of maximal effort over 20-30 meters. This will help increase your strength and speed during this critical segment. “Get comfortable being uncomfortable,” and embrace the sled as your new best friend!💪
• Running 6 (00:05:59, 87 Percentile Rank) & Running 7 (00:06:14, 90 Percentile Rank): These segments show a notable drop in pace. Focus on tempo runs and hill sprints to increase your speed and stamina. Incorporate strength work for your legs to help push through fatigue. Remember, what doesn’t challenge you doesn’t change you!

Race Strategies:

During your next race, adopt a pacing strategy that balances speed and endurance. Start strong but resist the urge to go all out in the first segment. Aim for a consistent effort across the first half so you can maintain your strength in the latter parts. Consider visualizing the race beforehand, breaking it down into segments, and mentally preparing for each one. This will help you to avoid the dreaded “wall” that often hits athletes mid-race. And remember, each part of the race is a new opportunity to crush it—don’t treat it as a series of burdens but as a challenge to overcome!🏆

Conclusion:

Konstantin, you have the potential to take your Hyrox performance to the next level. Embrace the challenges ahead, and remember that every bit of discomfort is a step toward growth. “The only easy day was yesterday.” Keep pushing your limits, and don’t shy away from the grind. Train smart, stay focused, and above all, enjoy the journey! Can’t wait to see you crush those segments in the next race! 💥

Stay relentless,

The Rox-Coach