Adriana Sieben, Maria Stetinger Hyrox Result

Overall Performance:

Adriana and Maria, you both put in a strong performance at the 2018 Essen Hyrox competition, finishing with a time of 01:33:02. That places you at an impressive overall rank of 21 out of 39 athletes, which is the top 53%. Even more commendable is your rank within your age group, where you finished 9th (top 50% of 18 athletes). Your total running time of 00:46:15 was a whopping 7:17 faster than average, showcasing your strength as a runner. You both have a solid runner profile, which means we need to focus on building up that strength to become a more well-rounded team. In terms of pacing, your first running segment was a bit too quick, clocking in at 00:05:22, which is 44 seconds faster than average. This fast start may have affected your performance in later segments, particularly in strength exercises. Remember, in Hyrox, you want to go fast but you also want to be smart about it. As David Goggins says, "The only way to get to the other side is to take the leap." Just make sure that leap isn't off the strength-building ledge! 💪

Segments to Improve:

While you both have solid running capabilities, there are a few segments that stood out as areas of improvement. Specifically:

• Burpees Broad Jump: 00:06:11 (94 Percentile Rank)
• Sled Pull: 00:06:00 (95 Percentile Rank)
• Sandbag Lunges: 00:04:48 (90 Percentile Rank)

These segments are where you lost significant time, and with focused training, they can become your strengths. Here's how to tackle each:

• Burpees Broad Jump:
  • Drill: Start with basic burpees, ensuring proper form to build endurance. Aim for 3 sets of 10 with a focus on explosive jumps at the end.
  • Technique: Work on your landing mechanics—landing softly will help you reduce fatigue and improve speed.
  • Strengthening: Incorporate plyometric box jumps to build explosive power and improve your jumping distance.
• Sled Pull:
  • Drill: Practice sled pulls with a lighter weight to focus on form. Then progressively add weight. Aim for 4 sets of 20 meters, focusing on good posture.
  • Technique: Keep your core tight and your hips low to the ground. Remember, this is a power move, not a cardio workout!
  • Strengthening: Include deadlifts and kettlebell swings in your routine to enhance your pulling strength.
• Sandbag Lunges:
  • Drill: Start with bodyweight lunges, then incorporate the sandbag. Aim for 3 sets of 10 lunges per leg to build stability.
  • Technique: Focus on a full range of motion and don’t rush! Quality over quantity—this is not a sprint, it’s the tortoise vs. the hare!
  • Strengthening: Add weighted step-ups to build strength in your legs and improve your lunging capacity.

Race Strategies:

For your next race, consider these strategies:

• Manage Your Pace: Start strong, but don’t redline it right off the bat. A controlled start can save your legs for the later strength segments.
• Focus on Transitions: Your roxzone time of 11:21 was 2:54 slower than average. Work on minimizing your transition times by practicing quick changes between exercises. Set a timer and challenge each other!
• Hydration and Nutrition: Keep your energy levels stable. Ensure you're fueling properly before and during the race. Think of it as putting premium fuel in a high-performance car!

Conclusion:

Adriana and Maria, you both have the foundation to take your Hyrox performance to the next level. Remember, “It’s not about the failure, it’s about the comeback.” Keep pushing and embracing the grind. As you tackle these segments and incorporate these strategies, you’ll see improvements not just in your times but in your overall confidence as athletes. So, lace up those shoes, grab that sandbag, and let’s turn those weaknesses into strengths! 🏆💥

Keep pushing forward, and remember, the only thing standing between you and your goals is the story you keep telling yourself. Let’s rewrite that story and make it a bestseller! You’ve got this!

Always here to help you maximize your potential,

The Rox-Coach