Teresa Fillinger, Manuel Sommer Hyrox Result

Overall Performance:

Teresa and Manuel, you absolutely crushed it out there at the 2018 Leipzig Hyrox competition! Finishing overall 16th and 4th in your age group puts you both in the top 84% and 80% of your peers—seriously impressive! Your overall time of 01:32:19 showcases your dedication and hard work. With a total running time of 00:47:51, you both demonstrated a strong running profile, coming in 4:22 faster than average. This indicates that you have a solid foundation in endurance.

However, I noticed a bit of a pacing issue in your early running segments. The first run was a solid start, but as you transitioned into the later exercises, you might have felt the fatigue creeping in. Remember, it’s not a sprint; it’s a Hyrox! Finding that balance between speed and endurance will be key. You both exhibited some slower transitions, particularly in the Roxzone, which suggests that we need to work on overall fitness and transition time. Let's dig into the segments where there's potential for growth.

Segments to Improve:

Based on your performance, the segments that stand out as opportunities for improvement are:

• Burpees Broad Jump: 00:06:19 (02:24 slower than average)
• Wall Balls: 00:07:10 (02:11 slower than average)
• Sandbag Lunges: 00:05:56 (01:27 slower than average)

Let’s turn these weaknesses into strengths!

• Burpees Broad Jump:
  • Focus on explosive power. Incorporate plyometric drills like box jumps and tuck jumps to enhance your explosiveness.
  • Practice the burpee to broad jump sequence specifically. Aim for 3-5 sets of 5 reps, focusing on form and speed.
  • Incorporate interval training to mimic race conditions—do burpees for 30 seconds, followed by a 30-second broad jump, for a total of 5 rounds.
• Wall Balls:
  • Work on your squat depth and wall ball mechanics. A good squat leads to a powerful throw. Aim for 3 sets of 15-20 reps, focusing on consistency and form.
  • Incorporate weighted squats and thrusters into your routine to build strength and endurance in your legs and shoulders.
  • Practice transitions between wall balls and runs. For example, after 10 wall balls, sprint 20 meters and return. This will help your body adapt to the race conditions.
• Sandbag Lunges:
  • Focus on form and stability. Practice with lighter weights to perfect your technique before increasing resistance. 3 sets of 10 lunges per leg should do the trick.
  • Incorporate single-leg exercises like Bulgarian split squats to build strength and balance.
  • Consider adding cardio intervals after strength training. For instance, 1 minute of lunges followed by a 400m run will simulate the fatigue you’ll experience on race day.

Race Strategies:

Here are some strategies to implement during your next race:

• Start with a controlled pace. Your first run segment was strong but a bit too fast for what followed. Aim for a pace you can maintain throughout the race.
• Use your transitions wisely. Practice quick water breaks and mentally prepare to switch gears between running and exercises. Think of it as a relay race, where every second counts!
• Encourage each other out there! A little teamwork can go a long way. Use motivating phrases or high fives to keep morale high during tough segments.
• Visualize the finish line before you even start. Picture yourself crossing in a strong time and use that motivation to push through the pain.

Conclusion:

Remember, Teresa and Manuel, every great athlete has room to grow. Embrace these challenges as opportunities to level up your performance. As David Goggins said, “You are never done. You have to keep pushing.” Keep grinding through those burpees, wall balls, and lunges—because every rep brings you closer to your goals. 💪

This Hyrox journey is all about resilience and determination. Keep that fire burning, and let’s turn those weaknesses into strengths. You both have the potential to break through your limits and achieve even greater things in your next competition. Now, let’s get to work! You’ve got this! 💥

Cheers,

The Rox-Coach