André Behrens, Wiebke Tschorn Hyrox Result

Overall Performance:

André and Wiebke, you both crushed it at the 2018 Hamburg Hyrox event! Finishing in 1:42:27 and placing 38th overall out of 44 athletes puts you in the top 86%. That's no small feat! Your total running time of 57:34 is impressive—25 seconds faster than average, showcasing your strength as a runner. However, we need to dive into some specifics to take your performance to the next level.

André, your pacing was a bit of a rollercoaster. You started strong with a best lap time of 5:16, but then you slowed down on the later runs, particularly Running 3 and Running 4. This suggests that while you have great speed, you might want to focus on maintaining that tempo throughout the race. You have more of a runner profile, so let’s enhance your strength to match your endurance. Wiebke, your contributions were crucial, and together, you can amplify each other's strengths!

Segments to Improve:

• Ski Erg (4:50): Slower than average by 14 seconds. This segment is key for transitioning to the next exercises smoothly. Focus on your technique: ensure you're pulling with your core and not just your arms. Incorporate interval training on the Ski Erg, doing 30 seconds of all-out effort followed by 30 seconds of recovery, repeating for 10 rounds.
• Sled Push (1:58): You were 33 seconds faster than average, which is awesome! But there’s always room for improvement. Work on your leg drive and lower body strength. Try doing high-rep sled pushes with lighter weights to build endurance.
• Roxzone (11:39): This segment was 1:57 slower than average. It’s time to tighten up those transitions and improve your overall fitness. Work on your rest intervals during training, simulating race conditions where you minimize downtime. Steady-state cardio sessions combined with high-intensity intervals can also help.
• Running 3 and Running 4: You lost time here, which indicates fatigue might be setting in. To counter this, incorporate tempo runs into your training. Try running at a slightly faster pace than your race pace for 5k, which will improve your speed endurance.

Race Strategies:

• Pacing: Start strong but controlled. Aim for a pace you can maintain throughout the race. If you feel good after the first couple of runs, then gradually increase your speed.
• Transitions: Practice transitions between exercises so they become second nature. Time yourself and aim to reduce your Roxzone times by focusing on quick changes of gear and efficient movement.
• Nutrition: Fuel up before the race and consider what you’ll consume during to maintain energy levels. Small, easily digestible carbs can keep you going without causing discomfort.

Conclusion:

André, Wiebke, you both have the potential to elevate your performance to new heights! Remember, “You are never too old to set another goal or to dream a new dream.” — C.S. Lewis. Keep pushing your limits and embracing the grind. Turn those weaknesses into strengths, and soon, the competition will be the ones looking at your backs!

Don’t forget to enjoy the journey—after all, it’s not just about the destination; it’s about how you get there. And hey, if anyone asks why you're sweating so much, just tell them you're training for the next Hyrox event. 💪💥🏆

Keep it up, team! You’ve got this! From The Rox-Coach.