Sascha Sonntag, Alexander Tonn Hyrox Result

Overall Performance:

Sonntag Sascha and Tonn Alexander, you both put in a commendable effort at the 2018 Leipzig HYROX competition, finishing with a solid time of 01:25:11. That puts you in the top 60% overall and top 71% in your age group! Not too shabby for a couple of warriors! 🏆

Let’s talk about your running profile. Your total running time was 00:48:46, which is actually 00:13 faster than average. This indicates that you have a stronger running foundation compared to your overall strength. However, we can see that the pacing during your runs varied significantly. For instance, your first lap was a bit slow, and you appeared to pick up the pace in later runs. It’s vital to balance your speed and endurance right from the start to maintain consistency throughout the race. Remember, “It’s not about being the fastest. It’s about being the most consistent.”

Segments to Improve:

Now, let’s address your segments that need a bit of love – specifically the Sled Pull and the Roxzone. Here’s how we can turn these weaknesses into strengths:

• Sled Pull (00:04:20): This segment was 00:44 slower than average, which is a significant area for improvement. The sled pull challenges both your leg strength and grip. To enhance this, focus on:
  • Deadlifts: Build your posterior chain strength. Aim for heavy sets of 5-8 reps and focus on form.
  • Pulling Drills: Use a sled or resistance bands for specific pulling movements. Try out 4-6 sets of 25m pulls, focusing on maintaining tension and using your legs effectively.
  • Farmer's Carries: Regularly include these in your training! They’ll help improve grip strength and overall stability. Try to carry weights for distance, aiming for 50m at a time.
• Roxzone (00:07:18): Your transition time was 00:35 faster than average, but your overall fitness journey could still benefit from tighter transitions. Consider:
  • Practice Transitions: Regularly simulate race conditions. Set up a mini-course with your key exercises and time yourself. This will help you get accustomed to quick transitions.
  • Interval Training: Incorporate high-intensity interval training to boost your overall fitness. This will help maintain your heart rate between exercises while improving your recovery time.

Race Strategies:

To further refine your race strategies, consider these tips:

• Pacing: Start conservatively on the first run. You want to feel strong at the halfway mark; it’s better to finish strong than to burn out early. Think of yourself like a fine wine – you get better with time, not in a rush!
• Hydration: Make sure to hydrate adequately before the race. Dehydration can significantly impact your performance, especially in the later stages.
• Visualize: Before the race, visualize each segment. Picture yourself executing flawlessly, especially in the Sled Pull and Roxzone. “What the mind can conceive, it can achieve.”

Conclusion:

Overall, you both did a fantastic job at the competition. It’s all about progress, and every race gives you valuable insights. Remember, this is a marathon, not a sprint – unless, of course, it’s a sprint race, but you get the point! 💪

Focus on improving your sled pull and transition strategies, and keep building those running strengths. “The only way to achieve the impossible is to believe it is possible.” Keep that spirit alive, and you’ll see your times drop in no time. Keep pushing, keep grinding, and let’s get ready to crush the next one! The Rox-Coach believes in you both! 💥