Cathrin Hörning, Lea Hausmann Hyrox Result

Overall Performance:

Cathrin and Lea, you rocked the Hyrox Doubles competition in Essen, finishing with a time of 01:39:26 and securing rank 28 overall! That's no small feat, placing you in the top 71% of the field. In your age group, you soared to 12th place, which is a fantastic achievement! 🎉 Your overall performance showcases a strong running profile, as your total running time of 00:55:23 is 02:07 faster than the average. This indicates that you both have a solid base of endurance, which is a powerful asset in this competition.

Looking at your pacing, it seems like you started strong with your Running 1 at 00:06:13, which was 00:05 faster than average. However, the subsequent running segments show a slight increase in pace, especially in Running 5 and Running 6, where you slowed down. This suggests that you might have started a bit too fast and struggled to maintain that intensity throughout the race. It’s a classic case of “I can do this!” turning into “Why did I do this?” halfway through! 😅

Segments to Improve:

Now, let’s dive into the segments that need some TLC. The standout opportunity for improvement is the Sandbag Lunges at 00:04:45, which ranked you in the 89th percentile and was 00:25 slower than average. This segment is crucial, as it combines both strength and endurance, and improving it will enhance your overall race time.

• Drills for Sandbag Lunges:
  • Sandbag Lunges: Start with bodyweight lunges to master form, then progress to lunging with a sandbag. Focus on keeping your core engaged and your back straight. Aim for 3 sets of 10 lunges per leg, increasing weight as your form improves.
  • Walking Lunges: Incorporate walking lunges into your regular training. This will help with endurance and muscle memory. Start with 3 sets of 15-20 reps.
  • Weighted Step-Ups: Use a box or step; this will enhance unilateral strength. Aim for 3 sets of 10 reps per leg.
• Form Corrections:
  • Ensure your knee doesn’t extend beyond your toes to prevent strain.
  • Keep your torso upright and engage your core throughout the movement.
• Compensating for Running:
  • After intense strength work, fatigue can affect running form. Incorporate short, controlled runs (10-15 mins) following your strength sessions to build endurance and mimic race conditions.

Another segment to focus on is the Farmers Carry, where you clocked in at 00:02:23, ranking in the 97th percentile. This is a significant opportunity for improvement as well. Strengthening your grip and core stability will greatly benefit this segment.

• Farmers Carry Training:
  • Practice carrying heavy dumbbells or kettlebells over a distance. Start light and progressively add weight.
  • Incorporate timed carries into your workouts, aiming for 30-60 seconds of max effort.
• Core Stability Work:
  • Planks, side planks, and anti-rotation exercises will enhance your core strength. Aim for 3 sets of 30-60 seconds for each exercise.

Lastly, let’s talk about your Roxzone time of 00:11:37, which was 02:19 slower than average. This indicates that there may have been some opportunities to improve transitions and overall fitness. Focus on improving your transition times by practicing quick changes between exercises during training. Set up a circuit where you can transition from one exercise to another with minimal rest.

Race Strategies:

During the race, keeping a steady pace is crucial. Aim to maintain a consistent effort without going all out in the first running segment. Consider using these strategies:

• Controlled Starts: Start at a pace you can comfortably maintain for the duration. Use the first running segment as a warm-up instead of a sprint.
• Hydration and Nutrition: Ensure you’re well-hydrated before the race and consider a light snack 30-60 minutes before starting. During the race, quick sips can help maintain energy levels.
• Segment Focus: Mentally break the race into segments, focusing on one exercise at a time rather than the entire race. This will keep you focused and motivated.

Conclusion:

Cathrin and Lea, you both showed amazing potential in this Hyrox event. Remember, “You have to be willing to be uncomfortable. You have to be willing to go to the dark places of your mind.” - David Goggins. Use this experience to fuel your training and embrace the grind! 💪

As you gear up for your next competition, keep pushing those limits, and remember: every setback is a setup for a comeback. Don’t just train; train smart and grow stronger. You’ve got this! 🏆

Stay committed, and let’s turn those weaknesses into strengths. I’m here to help you every step of the way. Keep crushing it! - The Rox-Coach