Patricia Kleeberg, Frauke Bruchmann Hyrox Result

Overall Performance:

Patricia and Frauke, you both crushed it at the 2018 Hamburg Hyrox competition, finishing with an impressive overall time of 01:22:04, placing 12th out of 65 athletes! That's a solid performance, landing you in the top 18% overall and 6th in your age group. You showcased some phenomenal strengths, particularly during the sled push and the sandbag lunges, where you both managed to outperform the average times. However, there were a few segments that could use some polishing. Your pacing strategy had its ups and downs; specifically, Patricia, starting out a bit too fast on Running 1 and then experiencing a noticeable slowdown during the final running segments. 📉 This indicates that while you have a runner's profile—evidenced by your decent running times—you need to blend that speed with more strength training to ensure consistency across all segments. Remember, in Hyrox, it’s not just about being fast; it’s about being fast and strong! 💪

Segments to Improve:

Let’s dig deeper into those segments that could see some serious improvement:

• Running 5 (00:08:20): This segment was a significant slowdown, placing you in the 93rd percentile. It appears fatigue hit hard here, and you need to incorporate some endurance training. Consider long runs combined with tempo sessions to build stamina. Aim for at least one long run and one tempo run each week.
• Sled Pull (00:04:11): Slower than average, you were in the 55th percentile. To improve here, focus on building back and grip strength. Incorporate exercises like deadlifts, bent-over rows, and sled pulls in your training. Aim for 3 sets of 10 reps on these exercises, ensuring form is key. If you can pull a car, you can pull that sled! 🚗💨
• Burpees Broad Jump (00:04:00): This segment was a bit sluggish, falling in the 51st percentile. Improve explosiveness with plyometric drills. Try box jumps, broad jumps, and burpee variations during your workouts. A good target is to integrate at least 2 plyometric sessions weekly. Keep it fun; think of them as “springing into action!”

Race Strategies:

Now that we have identified the areas that need work, let's focus on how to approach the race strategically:

• Pacing: Start strong but not too fast! You want to preserve energy for those later running segments. The first run should feel easy; save that sprint for the end. Think of it as a marathon, not a sprint.
• Transitions: Your Roxzone (00:07:50) was slower than average. To improve transition times, practice switching quickly between exercises during your training sessions. Create a “transition workout” where you focus on moving from one exercise to another swiftly and efficiently. A good rule of thumb: treat transitions like they’re part of the workout, not a break!
• Strength to Endurance Balance: Since you both have a solid running base, integrate more strength work throughout your training weeks. This could mean including Olympic lifts and high-intensity interval training to boost muscle endurance. Remember, “Tough times don’t last; tough people do.” - Greg Plitt. Channel that toughness in training!

Conclusion:

Patricia and Frauke, your performance at Hamburg is commendable, and with some focused training, you can elevate your game even further! Remember, every setback is a setup for a comeback. As you work on these segments, don’t forget to keep it fun and engaging; after all, if you’re not enjoying the process, what’s the point? Let’s turn those weaknesses into strengths and keep pushing those limits. “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. 💥 Embrace the grind, and let’s get back to work! The Rox-Coach is here to help you every step of the way!