Sophie Brüning, Liza Reitenbach Hyrox Result

Overall Performance:

Sophie and Liza, you both put in a solid effort at the 2018 Hamburg Hyrox event, finishing with an overall time of 01:32:16 and ranking 39th out of 65 athletes. With your total running time clocked at 00:47:57, you showcased your running prowess—5:21 faster than average! That’s a testament to your endurance and speed. 💪

However, your pacing strategy had some hiccups. While you started strong in the first run, clocking in at 00:04:47 (1:18 faster than average), the subsequent running segments and the transition times revealed some inconsistencies. Your performance indicates a better runner profile, but there’s room for improvement in strength-based segments. Remember, in Hyrox, it’s not just about how fast you run; it’s about how efficiently you can transition and tackle the strength challenges. Think of it as a relay race, except you’re the only runner on the team, and the baton is your willpower! 🏆

Segments to Improve:

Now, let’s dig into the segments where you both can really level up:

• Wall Balls: This segment really brought you down, clocking in at 00:08:35—4:38 slower than average. The key here is not just throwing the ball but mastering your technique. Focus on your squat depth and explosive power. Try doing wall ball drills with a target—set it higher than usual to ensure you’re getting that full extension. Aim for 3 sets of 15-20 reps during your training, and incorporate a few high-intensity interval training (HIIT) sessions to build endurance while maintaining form.
• Burpees Broad Jump: At 00:05:58 (1:31 slower than average), this is another area where you can shave off precious seconds. Incorporate burpee drills into your routine—try 10 burpees followed by a broad jump for distance. Repeat for 4-5 sets with minimal rest. Focus on explosive movements and core engagement to keep your body tight throughout.
• Rowing: A time of 00:05:55 (39 seconds slower than average) indicates a need for more power and efficiency. Work on your rowing technique—keep your back straight and engage your legs fully. Try interval rowing: 30 seconds at max effort followed by 1 minute of easy rowing. Aim for 6-8 rounds. This will help you build both speed and endurance.
• Sled Pull: With a time of 00:04:54 (24 seconds slower than average), focus on maintaining a steady pace while pulling. Incorporate sled pulls into your weekly training twice a week. Start with lighter weights and gradually increase as your strength improves. Work on your grip, body positioning, and footwork to maximize your efficiency.

Race Strategies:

During your next race, implement these strategies:

• Pacing: Start strong but not too fast. Keep your first run under control to avoid burning out too early. Aim for a consistent effort throughout the race.
• Transitions: Work on your transition times. Practice moving quickly between stations during your training to simulate race conditions. Treat the roxzone like a sprint!
• Mindset: Keep a positive attitude. Remember, every second counts, but so does your mental toughness. Channel your inner David Goggins—stay hard, and don’t let fatigue dictate your performance!

Conclusion:

Sophie and Liza, you’ve got the foundation to build on. Embrace the grind and treat every training session like it’s race day. The road to improvement is paved with sweat, determination, and a few well-placed wall balls! Remember, “The only way to achieve the impossible is to believe it is possible.” So believe in yourselves! 💥

Keep pushing those limits, and don’t forget to have fun along the way. Every rep, every run, every breath you take is a step closer to greatness. Let’s get back to work, ladies—your Hyrox journey isn’t over yet! The Rox-Coach is here to help you supercharge your performance! 💪