Birte Schulz, Kathrin Koldehoff Hyrox Result

Overall Performance:

Birte and Kathrin, you both showed tremendous effort in the 2018 Hamburg Hyrox competition! Finishing with an overall time of 1:31:51 puts you in the top 58% of the field, which is no small feat. With a total running time of 49:22, you both clearly have a running profile that outshines the average, running 3:42 faster than the norm! 🏃‍♀️💨 Your best running lap of 5:03 is a testament to your speed, but we need to fine-tune your strength segments to match that running prowess.

However, pacing is key in these competitions, and your initial run was a bit quick, finishing at 5:31, which placed you in the 45th percentile. While it’s great to start strong, maintaining that energy throughout is vital. The goal is to not only be fast but also strategic in how you distribute that speed over the entire race.

Segments to Improve:

Now, let's dig into the segments that need a little extra love:

• Wall Balls (8:39) - This segment was the slowest and clearly needs some urgent attention. To improve:
• Focus on your squat and throw mechanics. Ensure your squat is deep and explosive to drive the ball upwards effectively.
• Drill: Perform sets of 10-15 wall balls with a focus on explosive power. Aim to maintain consistent rhythm and form. Incorporate 3 sets of 30 seconds max effort with 30 seconds rest in between.
• Try interval training for endurance and strength by doing 5 rounds of 10 wall balls followed by a 100m sprint. Rest for 1 minute between rounds.
• Burpees Broad Jump (4:47) - This segment also needs improvement. To enhance your performance:
• Work on your burpee technique. Ensure you're jumping back and forward efficiently to save energy.
• Drill: Practice 5 sets of 10 burpees followed by a 10-foot broad jump. Focus on smooth transitions and speed.
• Incorporate plyometric training into your routine for explosive power. Box jumps and tuck jumps can greatly increase your performance in this segment.
• Sled Pull (4:44) - You lost some time here too. Let’s build that strength:
• Ensure you're using your legs and core effectively while pulling. Your grip should remain strong but relaxed to avoid fatigue.
• Drill: Incorporate sled pulls into your training. Focus on short, powerful pulls for 20 meters, then rest for 1 minute. Aim for 5 rounds.
• Practice dragging different weights to build strength and endurance.

Race Strategies:

During the race, it’s essential to stay mentally sharp. Here are a few strategies that might help you both:

• Pacing: Keep a watchful eye on your pace in the early running segments. Try to maintain a consistent effort rather than going all out in the beginning.
• Transitions: Work on your transitions between segments to minimize the roxzone time. Quick hydration and gear adjustment can save precious seconds. Every second counts! ⏱️
• Stay Hydrated: Make sure to hydrate post-exercise zones to keep your energy levels high for the next segment.
• Mindset: As David Goggins would say, “You are stopping you, you are giving up instead of getting hard.” Keep pushing yourselves, even when the going gets tough!

Conclusion:

Birte and Kathrin, you both have the drive and speed, but let’s channel that energy into developing your strength segments. Remember, every workout is a step toward improvement. The only bad workout is the one you didn’t do! 💪 Keep pushing, keep striving, and let’s turn these weaknesses into strengths. After all, you’re not just competing; you’re building resilience and mental toughness, which are the true victories. Train hard, and let’s crush those next goals together! 💥

Stay strong, and I’ll see you in the roxzone for your next challenge! - The Rox-Coach