Victoria Dornhoff, Carmen Schick Hyrox Result

Overall Performance:

Victoria and Carmen, you both put in a commendable performance at the 2018 Essen Hyrox competition! Ranking 23rd overall and 10th in your age group is no small feat, especially competing against some fierce athletes. Your total race time of 1:37:25 shows that you've got the endurance and speed, boasting a total running time of 52:21, which is an impressive 3:53 faster than average! This indicates that you both lean more towards a runner profile, meaning you have a solid foundation to build upon.

However, it looks like you might have started a bit too fast. Your opening run was 32 seconds quicker than average, which can be a double-edged sword in a Hyrox event. While it’s great to set the pace, it can also lead to fatigue later on if not managed correctly. Maintaining a steady pace throughout the runs is crucial for optimizing your overall performance. Let's harness that speed and channel it into a balanced approach that keeps your energy reserves intact for the entire race.

Segments to Improve:

Now, let's take a closer look at the segments that need some love:

• Burpees Broad Jump (00:06:53 – 02:04 slower than average): This segment really held you back. To enhance performance here, focus on your technique and speed. Incorporate burpee drills into your routine. Aim for sets of 10-15, focusing on explosive jumps after each burpee. Also, practice transitioning quickly between the burpee and the jump—every second counts! If you’re feeling like a fish out of water, remember: it’s just a burpee, not a code red!
• Ski Erg (00:05:16 – 00:23 slower than average): Here, we can tighten up your form and increase efficiency. Make sure your strokes are powerful and controlled, focusing on engaging your core and using your legs. Consider doing interval training on the Ski Erg, alternating between high intensity for 30 seconds followed by 1 minute of recovery. This will help build strength and endurance. Just remember, it’s not a ski trip, so keep those poles pumping!
• Roxzone (00:10:22 – 01:19 slower than average): Transition times are crucial in Hyrox, and you spent a bit too long in the roxzone. To improve this, practice quick transitions between exercises. Set up a mini-Hyrox at your training facility where you can move from one station to another with minimal rest. Time yourself and aim to beat your previous best. Like David Goggins says, “You’re not going to find your full potential if you don’t push yourself!” 💪

Race Strategies:

During your next race, consider the following strategies:

• Pacing: Start strong but controlled. Aim for a pace that feels sustainable for the first half of the race. You want to finish strong, not gasping for air!
• Transition Practice: Before the race, spend time practicing the transitions between exercises. The smoother your transitions, the less time you’ll waste. It’s like a dance—get your moves down!
• Nutrition and Hydration: Don’t underestimate the power of proper fueling before and during the race. Make sure you’re well-hydrated and have a nutrition plan in place. Think of it as putting premium gas in a Ferrari—if you want to go fast, you need the right fuel!

Conclusion:

Victoria and Carmen, you both have the potential to elevate your performance to the next level. Keep building on your strengths, enhancing your weaknesses, and remember to have fun while doing it! Every workout is a step closer to your goals. As Jocko Willink says, “Discipline equals freedom.” Embrace that discipline, and let it guide you during your training and races. Keep pushing, keep grinding, and let’s crush those next competitions! 💥🏆

Stay motivated and always remember: “You are your only limit.” Keep smashing those goals, and I can’t wait to see how you both progress! The Rox-Coach believes in you! 💪