Björn Rams, Andrej Wildgrube Hyrox Result

Overall Performance:

Alright, Björn and Andrej, let’s break down that performance from the 2018 Essen Hyrox competition! Finishing 12th overall and 2nd in your age group is nothing to sneeze at—way to show up and show out! You guys are in the top 28% of 42 athletes, which is solid, but I know you want to be in that top 10. 💪

First off, your total running time of 41:47 is a standout feature of your performance—33 seconds faster than average! This indicates that you have a runner’s profile, which is fantastic. However, that fast start in Running 1 (4:44) might have set a pace that was a little too ambitious, as you slipped a bit in the next running segments. Remember, a strong finish is just as important as a strong start! The goal is to maintain that momentum throughout. Your pacing strategy could use some fine-tuning, but overall, you showed solid endurance and speed on the runs!

Now, let's talk about those strength segments. The Sled Push and Farmers Carry were the segments where you lost the most time. This indicates that while you’re a strong runner, enhancing your strength training for these specific areas will elevate your overall performance. Time to hit the gym and make those sleds your best friends!

Segments to Improve:

• Farmers Carry (2:01): This segment was 23 seconds slower than average, landing you in the 89th percentile. To improve this, let's focus on grip strength and core stability. Try these drills:
  • Farmers Walks: Load up some heavy kettlebells or dumbbells and walk for distance or time. Aim for 3-4 sets of 30-60 seconds.
  • Single-Arm Farmers Carry: This will challenge your core stability. Walk for distance with a heavy weight in one hand, then switch to the other hand.
  • Deadlifts: Build overall strength, focusing on the posterior chain, which is crucial for the Farmers Carry. Try 4 sets of 6-8 reps with heavy weights.
• Sled Push (1:58): This was 16 seconds slower than average, landing you in the 78th percentile. To get this segment up to speed:
  • Sled Push Training: Practice pushing a sled at various weights. Incorporate short, explosive pushes (10-20 meters) for 4-6 sets.
  • Leg Press: This will help build the muscles used in the sled push. Aim for 3-4 sets of 8-10 reps with heavy weights.
  • Interval Sprints: These will improve your explosive power. Do 30-second sprints followed by 30 seconds of rest, repeated 8-10 times.
• Roxzone (9:30): Spending more time in transition can slow you down significantly. Focus on improving your overall fitness and practice smoother transitions:
  • Transition Drills: Set up a mini-course that mimics the Hyrox transitions and practice moving quickly between exercises.
  • Tabata Workouts: Use high-intensity interval training to build that explosive fitness. 20 seconds of work followed by 10 seconds of rest for 4 minutes can simulate the workout intensity.

Race Strategies:

• Pacing: Start a little slower in your initial run. Aim for a pace you know you can sustain through the first half of the race. Remember, it’s a marathon, not a sprint! 😅
• Transition Time: Practice your transitions during training. The quicker you can switch from one exercise to the next, the less time you waste. It’s about finesse—be like a ninja! 🥷
• Mindset: Keep a positive mindset during the race. When it gets tough, remember why you’re doing this. “It’s not about being the best; it’s about being better than you were yesterday.”

Conclusion:

Björn and Andrej, you’ve got the talent—now it’s time to refine those skills! Focus on your strength segments, tighten up your transitions, and keep that running pace under control. You’re already performing at a high level, but with these improvements, you’ll be on your way to topping the podium in no time. Remember, every great athlete was once a beginner. Keep pushing your limits, and as the legendary David Goggins says, “You are your only limit.” 💥

Now get out there and crush it like the champions you are! The Rox-Coach is here cheering you on every step of the way! 🏆