Hannes Schröder, Andrew Rennison Hyrox Result

Overall Performance:

Hannes and Andrew, first off, congratulations on your performance in the 2018 Hamburg Hyrox event! Finishing 29th overall puts you in the top 48% of a competitive field, and 12th in your age group is commendable as well. Your overall time of 01:16:44 is a solid foundation, especially with a total running time of 00:43:18, which is 00:46 faster than average. This indicates that you both have a runner's profile, which means you need to focus on building strength to balance out your performance.

However, let’s talk pacing. Your first run was a fantastic start, showing you can push hard at the beginning. But as the race progressed, the times on your running segments showed a bit of a drop-off, which is common when fatigue sets in. It's crucial to find a rhythm that allows you to maintain speed throughout the race without burning out too early. Consider it like a long-distance relationship; you want to keep the fire alive, not exhaust all your energy on the first date! 🔥

Segments to Improve:

Now, let’s break down the segments where you both can level up. The three areas that need the most attention are:

• Ski Erg: 00:04:40 (00:40 slower than average)
• Sandbag Lunges: 00:04:01 (00:29 slower than average)
• Wall Balls: 00:04:28 (00:14 slower than average)

Ski Erg: This is a classic strength-endurance test that can make or break your race. To improve, focus on your technique and power output. Here are a few drills:

• Spend 10-15 minutes each session practicing the Ski Erg with a focus on maintaining a steady rhythm. Aim for a stroke rate of 30-35 strokes per minute.
• Incorporate intervals: 30 seconds of intense skiing followed by 30 seconds of rest, repeating for 10 rounds. This will build your anaerobic capacity and power output.
• Consider adding resistance band pulls or seated rows to strengthen your back and arms, which are crucial for effective skiing.

Sandbag Lunges: These are tough, no doubt about it, but they can be your best friend if you train them right. To enhance your performance:

• Practice lunges with heavier sandbags in controlled environments. Focus on form—keep your torso upright and engage your core.
• Use a combination of forward and reverse lunges to build strength in different muscle groups.
• Incorporate dynamic mobility drills to improve your range of motion and stability. Think of it as giving your legs a pep talk before the big game!

Wall Balls: These can be deceivingly simple but require explosive power and endurance. To improve:

• Work on your squat depth and explosiveness. Start with lighter weights and gradually increase as you become more comfortable.
• Incorporate wall ball drills into your HIIT sessions. Aim for high repetitions with short rest intervals to simulate race conditions.
• Pair wall balls with other movements like burpees or kettlebell swings to build endurance and maintain heart rate.

Race Strategies:

For your next Hyrox event, consider these strategies:

• Start with a controlled pace during the initial running segments. Keep your heart rate in a sustainable range to avoid early fatigue.
• During transitions, focus on swift changes—practice moving from one exercise to the next in your training sessions. Think of it like a relay race; no one wants to be the one who drops the baton!
• Stay mentally engaged throughout the race. Visualize each segment as a step closer to the finish line. Remember, “When you think you’re done, you’re only at 40% of your potential” – David Goggins.

Conclusion:

Hannes and Andrew, you've laid a solid foundation with your performance in Hamburg, and the areas identified for improvement are a goldmine of potential. Embrace the challenge and transform those weaknesses into strengths. Remember, it's not about being the best; it's about being better than you were yesterday. Keep pushing, keep grinding, and soon enough, you'll be the ones setting the averages for others to chase. 💪💥

Stay focused, stay motivated, and let’s get after it! You’ve got the heart of champions—now let’s sharpen those skills! The Rox-Coach believes in you! 🏆