Julia Handler Brosch, Jana Brosch Hyrox Result

Overall Performance:

Julia and Jana, first off, congrats on taking on the Hyrox challenge! Finishing in the top 75% of your category is no small feat, and your overall time of 01:33:21 is something to be proud of. 💪

Your total running time of 00:49:54 is impressive and shows that you both have a solid runner profile, clocking in 3:44 faster than average. This means you’ve got the speed, but we need to work on your strength to balance things out. As you know, Hyrox is about endurance as much as it is about strength. Your pacing during the first running segment was on point at 00:05:26, but let’s ensure you maintain that energy throughout the race without burning out too early. It’s not a sprint, it’s a marathon—well, you know, a marathon with a lot of really heavy stuff to do! 😅

Segments to Improve:

Now, let’s break down the segments where you can crank it up a notch:

• Wall Balls (00:05:49): This segment was 1:49 slower than average, and it’s a biggie. Focus on your form—keep your core tight and aim for consistent depth in your squat. Try incorporating high-rep wall ball workouts into your weekly routine. Start with sets of 10 and progressively increase as you build endurance. Consider adding a box jump as a finisher to engage those same muscle groups. 💥
• Sandbag Lunges (00:05:18): A 1:16 deficit here indicates a need for more strength training. Work on lunges with a sandbag or weighted vest to simulate race conditions. Incorporate walking lunges and weighted step-ups into your training. Consider doing these in a circuit to mimic race fatigue.
• Burpees Broad Jump (00:05:08): A 34-second slowdown shows this is a weakness. Focus on burpee variations that incorporate broad jumps. Try doing them in reps of 5 followed by a short rest, and gradually decrease rest time as you improve. This will also help with your cardiovascular endurance post-strength exercise.
• Ski Erg (00:05:28): With a 38-second delay, it’s clear we need to get better at this. Make sure your technique is solid—keep your back straight and engage your core. Incorporate interval training on the Ski Erg with timed sprints followed by rest, and mix in some upper body strength work to condition those pulling muscles.
• Farmers Carry (00:02:25): This segment was 28 seconds slower, indicating a need for grip strength and core stability. Incorporate heavy carries into your training—focus on distance and weight. Use different terrains to challenge stability and endurance. You could also do deadlifts to enhance your overall strength.

Race Strategies:

For your next race, let’s integrate some strategies to maximize strength and speed:

• Pacing: Start strong but controlled. You both have solid running capabilities, so don't let the excitement of the first lap lead you to run too fast. Keep a steady pace that allows room for your strength segments.
• Transitions: Your roxzone time of 00:07:42 is decent, but let's see if we can trim it down. Practice smooth transitions between exercises. Set up mock races where you practice moving from one exercise to the next without losing momentum.
• Team Communication: Since you’re a doubles team, always communicate. If one of you is struggling, the other can provide motivation. A good team lifts each other—literally and figuratively!

Conclusion:

Julia and Jana, remember that every second counts in Hyrox, and you've shown that you have the heart and determination to improve. Embrace the grind—"You’re not here to be average; you’re here to be awesome!" Get ready to tackle those weaknesses like they owe you money! 💪 Keep pushing, keep training, and don't forget to have fun while you're at it. The only bad workout is the one that didn’t happen, right? Now go out there and crush it!

Stay strong, stay motivated, and keep the fire burning! You’ve got this! - The Rox-Coach