Steve Bornemann, Fabian Scheller Hyrox Result

Overall Performance:

Steve and Fabian, you two crushed it in Leipzig! Finishing 5th overall in the Hyrox Doubles Men category is no small feat. You’re in the top 25% of 20 athletes, which is impressive. Now, let’s break it down. Your overall time of 01:06:46 shows you’ve got the grit and determination to compete at a high level. However, your total running time of 38:48 is about 36 seconds slower than average, which indicates there’s room to improve your running efficiency.

Looking at your pacing, it seems like you kicked off strong with a blistering 4:14 in your first run—hats off to you both for that! But then things slowed down a bit in the following runs. This indicates that while you can start fast, maintaining that pace could be a struggle, especially after hitting those tougher strength segments. Your performance suggests that you might lean more towards a runner profile, but some more strength training could really round out your Hyrox game.

Segments to Improve:

Now, let’s dig into the segments where there’s significant potential for improvement. The three areas that stand out are:

• Sled Pull: 00:03:07 (19 seconds slower than average)
• Burpees Broad Jump: 00:02:49 (15 seconds slower than average)
• Total Running Time: 00:38:48 (36 seconds slower than average)

Sled Pull: This is a tough one, and it can really sap your energy if you’re not prepared. To improve your sled pull, focus on strength and technique. Incorporate these drills into your training:

• Sled Pull Drills: Use lighter weights to practice your form. Focus on keeping your core tight and using your legs rather than your back.
• Deadlifts: Build overall strength for your posterior chain, which will help you power through those pulls.
• Weighted Lunges: This will enhance your leg strength and stability, crucial for maintaining control during the sled pull.

Burpees Broad Jump: This segment can be a real killer if you’re not conditioned for it. Here’s how to sharpen your skills:

• Burpee Technique Work: Focus on smooth transitions. Start from a standing position, drop into a plank, and explode up into the jump. Practice this at your own pace to build rhythm.
• Broad Jump Drills: Work on your explosiveness with box jumps and broad jumps. This will help you maintain power during the burpees.
• Interval Workouts: Incorporate high-intensity interval training (HIIT) that combines cardio with burpees to simulate race conditions.

Improving Total Running Time: Since you're slightly slower overall in running, it's time to hit the ground running—literally! Here’s how:

• Long Runs: Increase your weekly mileage slightly. Aim for one long run per week to build endurance.
• Tempo Runs: These should be at a pace slightly faster than your race pace. This will help improve your speed and stamina.
• Interval Sprints: Incorporate short sprints (200m to 400m) with adequate rest to improve your speed and running economy.

Race Strategies:

In your next race, consider these strategies:

• Pacing: Start strong but dial it back just a touch after the first run. Try to find a sustainable pace that you can maintain through the middle segments.
• Transitions: Focus on quick transitions between exercises. Every second counts, so practice your flow during training.
• Nutrition and Hydration: Ensure you’re well-fueled and hydrated before the race. A well-timed energy gel can work wonders during those tough segments!

Conclusion:

Steve and Fabian, you both have the potential to take your performance to the next level! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa (and maybe Goggins would agree!). Keep pushing your limits, and don’t shy away from the grind. Embrace the challenge because that’s where the magic happens! 🏆

Remember, every setback is just a setup for a stronger comeback. Now go out there and smash those weaknesses like a sled push on race day! 💥 I’m here to help you crush your goals as your Rox-Coach! 💪