Florian Jaquemar, Philipp Pötzsch Hyrox Result

Overall Performance:

Florian and Philipp, you both tackled the 2018 Hamburg Hyrox with grit and determination, finishing in 1:21:32. That places you at an impressive overall rank of 38 out of 60 athletes, landing you in the top 63%. In your age group, you ranked 20th out of 29, which is still commendable, placing you in the top 68%. Your pace overall suggests an interesting profile; you started strong but faced some challenges in maintaining that momentum. Your total running time of 46:58, which is a bit slower than the average, indicates that your strength may lie more in endurance than speed. However, your best lap of 4:47 shows that you can push hard when needed! Remember, a strong start is great, but pacing is key in a race like this—like David Goggins says, "You are not going to die because you are uncomfortable." Challenge that comfort zone, and let’s refine your approach! 💪

Segments to Improve:

Now, let’s break down the segments that could use some power-ups:

• Sled Pull: Your time of 4:15 here was 47 seconds slower than average. This could be a big area for improvement. To tackle this, focus on building your posterior chain strength. Include exercises like deadlifts, hip thrusts, and sled pulls in your training regimen. Also, practice explosive pulls with lighter weights to enhance your speed and efficiency. Remember, the sled doesn’t pull itself, but it sure can try to drag you down!
• Running 3: Clocking in at 6:22, you were 31 seconds slower than average. This suggests fatigue set in during the latter part of the race. To strengthen your running, incorporate interval training and tempo runs into your routine. Try high-intensity interval training (HIIT) sessions—these will help build your speed endurance. Aim for short bursts of speed followed by recovery periods. "It’s not about being the best; it’s about being better than you were yesterday." Let’s make those legs faster!
• Roxzone: Spending 8:04 here, which is 40 seconds slower than average, indicates that you might be taking too long between exercises. Focus on practicing quick transitions in your training. Set up a mock course with minimal rest between stations to simulate race conditions. The quicker you move, the less time you waste—like they say, "Time is money, and in Hyrox, time is your competition!"

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start with a strong but controlled pace. Your first segment was phenomenal, but it’s important to manage that energy. Keep an eye on your heart rate and adjust accordingly.
• Transitions: Practice your transitions during training. Every second counts, so being smooth can save you valuable time. Perhaps a friendly competition during training with a timer can keep things light-hearted yet effective.
• Breathing Techniques: During transitions and after tough segments, focus on your breathing. Controlled breathing can help lower your heart rate and prepare you for the next challenge. It’s like finding your Zen in the battle!

Conclusion:

Florian and Philipp, you've shown that you have what it takes to compete at a high level. With a few tweaks in your training and race strategy, you can elevate your performance to new heights. Remember the words of Jocko Willink: "Discipline equals freedom." Embrace that discipline in your training, and you'll find that freedom in your performance. Keep pushing, keep grinding, and don’t forget to enjoy the journey. It’s not just about the finish line; it’s about who you become along the way. Now, let’s crush those goals together! 💥🏆💪

Keep it up, champs! You’ve got this—The Rox-Coach is in your corner!