Andreas Kuehnler, Rafael Maksimofski Hyrox Result

Overall Performance:

Andreas and Rafael, first off, a massive congrats on your performance in Hamburg! Finishing 7th overall and 3rd in your age group puts you in the top 11% and 13%, respectively, of a competitive field. That’s no small feat! 🏆

Your total time of 01:09:00 is impressive, especially considering your total running time of 00:38:32—an entire 1:04 faster than average! This indicates that you both have a solid running profile, which is crucial in Hyrox. However, looking at your splits, we can see potential areas for improvement, particularly with pacing. While your first running segment was a blazing 00:03:50 (43 seconds faster than average), it seems like that set an enthusiastic tone that might have led to some slower runs later on, especially in Running 3 and Running 5, where you fell off pace. Remember, it’s a marathon not a sprint… unless it’s Hyrox, then it’s a sprint and a marathon all at once! 🏃‍♂️💪

Segments to Improve:

Now, let’s talk about the segments that need some love:

• Wall Balls (00:08:27): This was your toughest segment, ranking 100th percentile. The wall balls can be a real energy drainer if not executed properly. Focus on your squat depth and ensure you’re using your legs to propel the ball up instead of just your arms. Aim for sets of 10-15 with short rests in between to build endurance. Try incorporating high-rep wall ball workouts into your routine, peaking at 100 reps with minimal rest. This will help condition your muscles and improve your technique.
• Running 3 and Running 5: Both of these segments showed a drop in pace. You were a bit slower than average here, which could indicate fatigue from previous exercises, especially the Sled Push and Sled Pull. To combat this, incorporate longer runs at a steady pace into your training. Try tempo runs where you gradually increase your pace over the distance. This will help build your endurance and help maintain better pace through the race.
• Roxzone (00:04:38): While you were faster than average here, there's still room for improvement. Use this time to catch your breath but also to strategize your next segment. Work on transition drills that emphasize speed and efficiency, such as practicing quick changes between your exercises in training. Every second counts, and a little bit of practice can turn those transitions into a powerful weapon!

Race Strategies:

When it comes to race day, a solid game plan can make all the difference. Here are a few strategies to keep in mind:

• Pacing: Start steady! You want to hit the first few runs at a pace that feels comfortable. The first lap may feel easy, but remember: conserve energy for the later segments. Keep in mind the old saying, "You don't have to outrun the bear; you just have to outrun your buddy!"
• Break It Down: Mentally break the race into smaller parts. Focus on completing one exercise at a time. When you're on the wall balls, think, “Just finish this set and then I can run again.” Keeping your mind focused on smaller goals prevents overwhelm.
• Communication: Since you’re competing in doubles, communication is key. Coordinate with Rafael on who takes which segments, especially the more grueling ones. A well-timed high-five can be the difference between a good segment and a great one!

Conclusion:

Andreas and Rafael, you’ve shown that you have the heart of a champion and the legs to back it up! Remember, improvement is a journey, not a destination. As David Goggins says, “You are stopping you. You are giving up instead of getting hard.” Keep pushing those limits, refine your techniques, and embrace the grind. 💥

Incorporate these training strategies, stay consistent, and before you know it, you'll be smashing those segments and running circles around your competition. The next time you hit the floor, let every rep be a testament to your hard work. And remember, if it doesn’t challenge you, it won’t change you!

Now, go out there and show them what you’re made of! 💪 The Rox-Coach believes in you!