Antje Schneider, Christina Eysel Hyrox Result

Overall Performance:

Antje and Christina, first off, congratulations on finishing 8th overall in your category at the 2018 Hamburg Hyrox! That places you in the top 12% of a competitive field of 65 athletes, and even more impressively, you're ranked 1st in your age group. You both clocked in a total time of 01:19:03, with a total running time of 00:41:29, which is a stellar 04:09 faster than the average. That's a strong runner profile shining through! Your best running lap was an impressive 00:04:08, showing that speed is certainly a key asset for you in this competition.

However, let’s not sugarcoat things too much. While you both have great speed, the performance in some strength-based segments left a bit to be desired. It seems like the sled pull and sandbag lunges were the Achilles' heel of your race. We need to focus on those areas to ensure that you're not just fast, but also strong and resilient. Remember, “The only easy day was yesterday” – it’s time to embrace the grind and turn those weaknesses into strengths!

Segments to Improve:

• Sled Pull: 00:05:27 (1:37 slower than average)

This segment definitely needs work. The sled pull is all about your grip strength, posterior chain, and overall body mechanics. Here’s how to boost your performance:

• Deadlifts: Incorporate deadlifts into your training routine, focusing on both conventional and sumo styles to build strength in your glutes and hamstrings.
• Sled Pull Drills: Mimic the sled pull with resistance bands or a lighter sled to work on your technique. Focus on keeping your hips low and using your legs rather than just your back.
• Grip Strength Exercises: Add farmer's carries and plate pinches to your regimen to enhance your grip strength, which is crucial for pulling heavy loads.

• Sandbag Lunges: 00:04:09 (52 seconds slower than average)

Sandbag lunges require both strength and endurance. Here’s how to improve:

• Weighted Lunges: Perform weighted lunges with a barbell or kettlebell to build strength in your quads and glutes.
• Sandbag Workouts: Regularly incorporate sandbag exercises in your training. Focus on both forward and reverse lunges to ensure a balanced approach.
• Mobility Work: Ensure that you’re maintaining good hip and ankle mobility to allow for deeper and more powerful lunges.

• Wall Balls: 00:03:50 (24 seconds slower than average)

Wall balls are deceptively tough! To improve:

• Form Drills: Break it down. Work on your squat form and ensure that you’re using your legs to drive the ball up rather than just your arms.
• Interval Training: Incorporate wall balls into high-intensity interval training (HIIT) sessions to build endurance and power.

• Ski Erg: 00:05:11 (38 seconds slower than average)

For the ski erg, focus on technique and endurance:

• Technique Drills: Spend time on form, ensuring you’re using your core and legs effectively. Use a mirror or record yourself to analyze your technique.
• Interval Work: Build your endurance with shorter, intense intervals followed by active recovery.

• Rowing: 00:05:19 (23 seconds slower than average)

Rowing is another area where we can gain some speed:

• Technique Focus: Similar to the ski erg, ensure your rowing technique is on point. Work on the catch position and your drive to maximize power output.
• Longer Sessions: Incorporate longer rowing sessions at lower intensities to build endurance.

• Sled Push: 00:01:54 (14 seconds slower than average)

Finally, for sled pushes, which require brute strength:

• Strength Training: Focus on squats and leg presses to build the necessary leg strength.
• Push Drills: Practice pushing a lighter sled at maximum effort to improve your mechanics and power output.

Race Strategies:

During the race, pacing is crucial. Starting strong is great, but make sure you maintain that intensity throughout the race. Given your strong running background, you might want to hold back just a notch at the beginning to avoid burning out during the later segments. Also, pay attention to your transitions; the roxzone time was a bit slower than average. Practice smooth transitions in training to minimize downtime. Think of it as a ‘dance’ – the smoother the moves, the quicker you get back to the fun part (the running!).

Conclusion:

Antje and Christina, you both have incredible potential. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” You’ve got the speed; now it’s time to add the strength. Implement these strategies, stick to your training plans, and don’t shy away from the grind. Each session brings you one step closer to your goals. Keep pushing, keep grinding, and soon you’ll be unstoppable! 💪

Let’s crush it next time! You’ve got this! – The Rox-Coach 💥