Katrin Boyde, Elisabeth Jäger Hyrox Result

Overall Performance:

Katrin and Elisabeth, you both crushed it at the 2018 Leipzig Hyrox event! Finishing with an overall time of 01:39:32, you secured an impressive 3rd rank in your age group and 19th overall out of 19 competitors. That's no small feat! Your total running time of 00:50:50 was a standout, coming in a remarkable 6:45 faster than average. Clearly, you’re the Usain Bolt of the running track! 🏃‍♀️💨

However, the race revealed some pacing insights. Your first run was a solid start, but it may have been a touch too fast. A 5:50 lap is great, but it’s essential to manage that energy throughout the race. You started strong, but a slight dip in performance in segments like the Burpees Broad Jump and Sled Pull indicates that there’s room for improvement in strength endurance. You both seem to lean towards a runner profile, so let’s work on balancing that with strength training. After all, it’s not just about speed; you need to be a powerhouse too!

Segments to Improve:

It’s time to tackle those segments that held you back. Here are your weakest links and how to turn them into chains of strength:

• Burpees Broad Jump (1:13 slower than average): This is a tough combo that requires explosive power and endurance. To improve, incorporate plyometric drills into your training. Try box jumps, broad jumps, and burpee variations in a circuit format. Aim for 3 rounds of 12 reps each, with minimal rest. Focus on maintaining a strong core and landing softly to prevent injury.
• Sled Pull (0:57 slower than average): This one demands strength and technique. Work on your pulling mechanics; practice with resistance bands and sleds. Perform 5 sets of 20-30 meters with a pause at the end to build endurance. Also, include core-strengthening exercises like planks and Russian twists to support your pulling form.
• Wall Balls (0:55 slower than average): The wall ball can be a game changer if done right. Aim for 3 sets of 15-20 reps, focusing on a full squat and a powerful throw. You can also incorporate thrusters into your routine to build that explosive strength. Remember, the goal is to make the ball feel lighter with every throw!
• Rowing (0:35 slower than average): Technique is key here. Focus on the drive phase—legs, back, arms. Perform interval training on the rower; 30 seconds all-out followed by 1 minute of light rowing for 10 rounds will do wonders for your endurance. And don’t forget the power of breathing; rhythmic breathing will enhance your oxygen intake during the row.
• Ski Erg (0:29 slower than average): This segment can be a killer if you’re not prepared. Work on your upper body strength with pull-ups, lat pulldowns, and shoulder presses. Include ski erg intervals in your training, aiming for 5 sets of 500 meters, focusing on technique and consistent pacing.
• Sled Push (0:22 slower than average): Train for this by practicing with heavier weights and shorter distances. Use a sled or push a weighted prowler for 10-20 meters. Also, work on your leg strength with squats and lunges to power through the push.
• Sandbag Lunges (0:21 slower than average): Incorporate more weighted lunges into your regimen. Try walking lunges with a sandbag on your shoulder, aiming for 4 sets of 10 steps each leg. Focus on your form; keep your chest up and core tight!

Race Strategies:

Now that we know where to improve, let’s talk about how to approach your next race:

• Pacing: Start strong but resist the urge to go all out in the first lap. Aim for a consistent pace that you can maintain throughout the race. Think of it as a marathon, not a sprint! You want to be the tortoise, not the hare.
• Transitions: Your Roxzone was slower than average. Practice your transitions in training, going from one exercise to another to minimize downtime. Think of it as a relay race; hand off that baton quickly! 🏆
• Mindset: Stay mentally strong. Remember that pain is temporary, and quitting lasts forever. Channel your inner David Goggins; “You are stopping you, you are giving up instead of getting hard.” Embrace the discomfort, and push through!

Conclusion:

Katrin and Elisabeth, you’ve already proven that you have what it takes to race at an elite level. With some focused training and a few strategic tweaks, you can turn those weaknesses into strengths. Remember, every champion was once a contender that refused to give up. So, lace up those shoes, hit the gym, and let’s turn this ship around! Your next race is your opportunity to show off all the hard work you’re putting in. 💪💥

Keep pushing the limits, and don’t forget to have fun along the way. After all, it’s not just about the medals, but the journey that gets you there. Now, let’s go crush it at the next Hyrox! You got this! - The Rox-Coach