Almut Schmidt, Mara Torres Hyrox Result

Overall Performance:

Almut and Mara, congratulations on a stellar performance at the 2018 Hamburg Hyrox event! Finishing 22nd overall out of 65 athletes and 10th in your age group is no small feat—this places you both in the top 33% and top 30% respectively! Your overall time of 01:24:26 is commendable, and let’s take a moment to appreciate that your total running time of 00:47:33 is significantly faster than the average, showcasing your strong runner profile. You kicked off the race with a best running lap of 00:04:52, which is impressive!

However, while your running abilities shone brightly, there are some key areas we can work on to elevate your performance even further. It seems you started a bit fast with your Running 1 split. This can sometimes lead to a dip in performance later in the race, which we’ve observed in some of your other segments. Keep that in mind for future races—you want to bring the heat, but not burn yourself out too early!

Segments to Improve:

Now, let’s dive into the segments where we can turn your weaknesses into strengths:

• Ski Erg (00:04:45): This segment was 00:05 slower than average. To improve here, focus on developing your upper body strength and endurance.
  • Drills: Incorporate interval training on the Ski Erg—try 30 seconds of all-out effort followed by 1 minute of rest, repeating for 10 rounds. Also, add in some upper body strength training with exercises like pull-ups, bent-over rows, and push-ups.
• Sled Pull (00:04:23): At 00:14 slower than average, this is your most significant opportunity for growth.
  • Techniques: Make sure you’re using a strong hip hinge and keeping your back straight. Practice pulling a weighted sled regularly, focusing on both speed and technique. Consider working on your grip strength with farmer’s carries or plate pinches to better manage the sled pull.
• Farmers Carry (00:02:04): You were 00:14 slower than average here. This suggests a need for stronger grip and core stability.
  • Exercises: Focus on heavy carries (like the farmer's carry) and implement unilateral carries (one side at a time) to develop balance and core stability. Aim for sets of 30-60 seconds with a challenging weight.
• Roxzone (00:09:13): You spent 02:07 longer than average here. This indicates a slower transition time, which can definitely eat into your overall performance.
  • Strategy: Practice smooth transitions during training. Set up your Hyrox workout stations in a circuit and work on transitioning quickly between exercises. Aim to reduce rest periods and keep your heart rate up as you move from one zone to the next.

Race Strategies:

Now that we’ve identified the areas to work on, let’s talk about race strategies. Proper pacing is crucial; aim for a steady start to avoid burning out. Set a goal lap time for each running segment based on your overall goal time, adjusting as needed based on your energy levels. During segments like the Sled Push and Pull, remember to breathe and stay relaxed—tightening up can lead to fatigue. And for transitions, practice your flow; think of it as a dance—smooth, quick, and with purpose! 💪

Conclusion:

Almut and Mara, your performance shows that you have a solid foundation to build upon. You have the speed; now it’s time to combine that with strength and technique. Remember, “It’s not about the destination, it’s about the journey.” Embrace the grind! Keep pushing yourselves, stay consistent with your training, and remember to have fun along the way—after all, you’re not just building a better athlete; you’re building a better you! 💥

Let’s gear up for the next challenge and come back even stronger. The only limit is the one you set for yourself! Keep that fire burning, ladies! 🏆

Always here to support your journey,

The Rox-Coach