Marc Saul, Kai Tegtmeier Hyrox Result

Overall Performance:

Marc and Kai, you both brought your A-game to the 2018 Hamburg Hyrox competition, finishing with an impressive overall time of 01:35:50, landing you in the top 95% of competitors! That's no small feat! With a rank of 29 in your age group, you guys clearly showed up ready to hustle. 💪

Let's talk pacing: you kicked off strong with a blazing first run at 5:08, which was 43 seconds faster than the average. However, you might have gone a touch too fast, as it set the tone for some slower running splits later on. The total running time of 00:56:03 indicates that your running profile leans slightly towards the strength side rather than a pure runner. This means focusing on endurance and running efficiency could help shave off those precious seconds in your next race.

Segments to Improve:

• Sandbag Lunges (00:05:17; 51 seconds slower than average): This segment really held you back. To improve, focus on building strength and endurance in your legs. Try incorporating walking lunges into your routine, gradually increasing the weight of the sandbag. Consider doing 3-4 sets of 10-12 reps, focusing on form and depth. Also, practice the transition from the lunges to running to simulate race conditions.
• Running 5 (00:07:03; equal to average): While this isn't terrible, it’s still on the slower side for a Hyrox race. Implement interval training in your running sessions. Try fartlek runs where you alternate between fast-paced sprints and slower recovery jogs. This trains your body to recover quicker and run faster. Start with 6-8 intervals of 1 minute on, 2 minutes off, and increase as your stamina builds.
• Roxzone (00:08:34; 58 seconds faster than average): While it's great that you were fast here, let’s focus on cutting down that transition time. Work on your overall fitness with circuit training sessions that mimic the transitions in the race. Include exercises like burpees, kettlebell swings, and box jumps to create a more effective movement flow.
• Farmers Carry (00:02:08; 11 seconds slower than average): To elevate this segment, implement farmer's carries in your training, aiming for longer distances. You can also increase the weight gradually while maintaining proper posture. Aim for sets of 40-50 meters, rest, then repeat. This builds grip strength and core stability, essential for maintaining speed.
• Wall Balls (00:05:24; 26 seconds slower than average): Focus on form, ensuring you’re using your legs to generate power rather than relying solely on your arms. Try 3-4 sets of 15-20 reps with a lighter ball to refine your technique. Consider pairing this with core strengthening exercises like planks or Russian twists to improve your overall efficiency.

Race Strategies:

• Pacing Strategy: Start strong but maintain a sustainable pace throughout the race. Use your first running segment as a gauge—if you feel like you’re sprinting, dial it back just a notch. Remember, it’s a marathon, not a sprint. (Unless you’re talking about the sprint to the finish line!)
• Nutrition & Hydration: Fuel your body adequately before the race. Consider a mix of complex carbs and protein. Stay hydrated, but don’t overdo it right before the race to avoid those awkward bathroom sprints mid-race.
• Transition Efficiency: Practice quick transitions in your training. Set up a mock race environment and simulate the race day transition. This will help you get in and out of each segment faster, minimizing downtime.
• Mindset: Stay positive! As David Goggins says, "You are your own hero." Embrace the grind; every second counts, and every rep is one step closer to greatness. Visualize your success and stay mentally strong throughout the race!

Conclusion:

Marc and Kai, you both have shown exceptional potential in this Hyrox race. Now it’s time to take those strengths and turn your weaknesses into power! Remember, “The only easy day was yesterday.” Keep pushing your limits, refining your strategy, and improving your training. You’ve got this! And when the going gets tough, just think: at least you're not doing a burpee every time you lose your keys! 💥 Keep that humor alive and let it fuel your fire. Can't wait to see how you crush your next event! Keep training hard and stay motivated, because the Rox-Coach believes in you! 🏆