Julia Söllner, Milena Marnach Hyrox Result

Overall Performance:

Julia and Milena, you both crushed it out there, finishing 17th overall in your category and placing 8th in your age group! That's an impressive feat, putting you in the top 89% of the competitors. Your overall time of 1:34:30 shows your commitment and hard work.

Now, let’s talk about your pacing. While Julia started strong with a solid run time for the first segment, it seems that both of you slowed down significantly in the middle and towards the end. This indicates that you might have initially gone out a bit too fast, which can zap your energy later in the race. Remember, pacing is like making a perfect smoothie: you want to blend the right amounts of speed and endurance—not just go bananas at the start! 🍌

With a total running time of 58:01, which is 3:32 slower than average, it appears you might lean more toward the strength side of things. It’s time to work on that running to bring balance to your performance. Let’s turn those legs into jet engines and build up your stamina!

Segments to Improve:

• Running 2: 00:07:17 (49 seconds slower than average)
• Burpees Broad Jump: 00:05:17 (38 seconds slower than average)
• Farmers Carry: 00:02:15 (17 seconds slower than average)
• Roxzone: 00:06:39 (1:57 faster than average)

Now let’s dig into the segments where you can make the most gains:

• Running 2: Your pacing here suggests fatigue after a strong start. To improve, incorporate long runs at a conversational pace to build endurance. On your speed days, try interval training—short bursts of speed (30 seconds to 1 minute) followed by rest periods. This will help you maintain speed without burning out early.
• Burpees Broad Jump: A slower time here indicates that your transitions may need work. Focus on explosiveness and form. Practice burpee jumps with a focus on landing softly and transitioning quickly. Aim for sets of 10–15 reps, and incorporate plyometric exercises like box jumps to build explosive power.
• Farmers Carry: While strength is a strong suit, efficiency is key. Work on grip strength by incorporating deadlifts and farmer's carries in your training. Aim for longer distances with heavier weights to simulate race conditions. This will not only improve your strength but also your transition time!
• Roxzone: You’ve got a knack for keeping your transitions quick! To keep improving, try practicing transitions during workouts. Set up a mini-Hyrox course and work on your flow between exercises. Remember, every second counts, so treat those transitions like a sprint!

Race Strategies:

• Pacing Strategy: Start conservatively; save energy for the later stages of the race. Use the first running segment to gauge your performance and adjust your pace accordingly.
• Breathing Techniques: Focus on your breathing during the exercises, especially burpees and carries. Controlled breathing will help you maintain your heart rate and keep your energy levels steady.
• Mindset: Embrace the challenge! When fatigue sets in, remember, “You’re not here to be average; you’re here to be awesome!” Focus on your goals and visualize crossing that finish line strong! 💥
• Team Coordination: Since you’re in a doubles division, communication is key. Keep each other motivated and check in on pacing, especially during transitions. A well-synchronized team can save valuable seconds!

Conclusion:

Julia and Milena, it's clear you both have the determination to elevate your performance to the next level. Embrace the grind, work on those areas of improvement, and remember: "The only way to grow is to push your limits!" 💪

Keep the energy high, stay consistent with your training, and don’t hesitate to reach out if you need a training plan or some extra motivation. Together, we’ll turn those weaknesses into strengths! And remember, the only bad workout is the one you didn’t do. Now go out there and smash those goals like a boss! 🏆

Keep pushing, and let’s show that Hyrox course what you're made of!

Yours in fitness,

The Rox-Coach