Stefan Auerbach, Gabi Auerbach Hyrox Result

Overall Performance:

Stefan and Gabi, first off, you both crushed it out there! Finishing 19th overall and 2nd in your age group is no small feat—especially in a competitive field of 24 athletes. You showcased remarkable endurance with a total running time of 52:15, which is 2:12 faster than average. This clearly highlights that you have a runner's profile, but remember, Hyrox is all about being a hybrid athlete. You started strong in the first segment, running 00:05:47, which was 13 seconds faster than average, but let's talk about pacing. While it's great to start with that burst of speed, maintaining a consistent effort across all segments is key. You want to avoid burning out too early. Keep that engine revving without hitting the red line! 💥

Segments to Improve:

Now, let's dive into the segments where you can really up your game:

• Wall Balls (00:05:36): This was a tough segment for you—24 seconds slower than average. Focus on form: keep your core engaged and your back straight. Practice by doing sets of wall balls with a focus on rhythm and explosiveness. Try interval training—10 seconds of max effort followed by 20 seconds of rest, for 10 rounds. This will help you build endurance and power.
• Sled Pull (00:05:09): You were 30 seconds slower here. Sled pulls can be brutal! Work on your grip strength and hip drive. Incorporate resistance band training to mimic the sled's resistance. Do sled pulls with lighter weights at high intensity to improve speed, and focus on your foot placement and stability. Aim for shorter, quicker steps to maintain momentum.
• Burpees Broad Jump (00:04:35): Another segment that cost you time—25 seconds slower than average. Burpees are all about rhythm and explosiveness. Try breaking them down into sets. Do 10 burpees followed by 5 broad jumps; repeat for 5 rounds. It’s not just about endurance; focus on landing softly to reduce impact and prepare for the next rep.
• Rowing (00:05:25): You lost 21 seconds here. Improve your rowing technique—focus on a strong pull and a quick recovery. Use interval training to increase your power output. Consider doing 500m time trials to push your limits. And remember, rowing is not just about strength; technique is crucial. Keep your strokes smooth and controlled.

Race Strategies:

During the race, having a game plan is essential:

• Start Strong, But Steady: You both have great running capabilities, but resist the urge to sprint out of the gate. Aim for a pace that allows you to maintain energy for the entire race.
• Transition Like a Pro: Your Roxzone time was faster than average, but there’s always room for improvement. Practice quick transitions in your training sessions, mimicking race conditions. Use a stopwatch to time yourself and make adjustments as needed.
• Focus on Breathing: In high-intensity segments, keep your breathing steady. Inhale through the nose, exhale through the mouth. Control your breath to keep your heart rate in check, especially after strength segments.
• Encourage Each Other: As a mixed doubles team, support is everything! Keep the motivation high—shout out cues, encourage each other during tough segments, and celebrate small victories along the way. Remember, teamwork makes the dream work! 💪

Conclusion:

Stefan and Gabi, you both have the potential to elevate your performance further. Embrace the grind, and remember: “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing your limits, and don't shy away from the tough workouts—they're the ones that build champions! And hey, if Hyrox was easy, everyone would do it, right? So lace up those shoes, get those wall balls in, and let’s turn those weaknesses into strengths! The Rox-Coach believes in you! 🏆