Steffi Kuhn, Denny Limpak Hyrox Result

Overall Performance:

Steffi and Denny, you both crushed it at the 2018 Vienna Hyrox, finishing 3rd overall in a highly competitive field! With a time of 01:12:21, you guys showcased some serious grit and determination. Being in the top 11% of 26 athletes and even ranking 1st in your age group is no small feat—congratulations!

However, let’s break down the performance a bit. It looks like your total running time of 00:43:14 is 02:13 slower than the average. This gives a hint that while you have the strength—especially with that Sled Push and Sled Pull being faster than average—you might want to focus on your running pace. With your best lap being 00:05:05, it appears that the initial burst of speed was strong, but the subsequent runs saw a bit of a slowdown. This indicates a classic case of starting too hot out of the gate. Remember, it’s not a sprint; it’s a Hyrox! 🏆

Overall, you both have a hybrid profile, but you'll need to work on that running to optimize your performance. Let's take a closer look at those segments where you can improve and turn them into your strengths!

Segments to Improve:

• Farmers Carry: 00:01:58 (72 Percentile Rank)

This segment could use some serious love. You lost a chunk of time here compared to the average, indicating either a lack of grip strength or perhaps fatigue setting in from the previous exercises. To improve:

• Farmers Walks: Load up those dumbbells or kettlebells and walk! Start with weights that challenge you but allow you to maintain proper form, and incrementally increase the load as you progress.
• Grip Strength Exercises: Incorporate towel hangs or plate pinches into your routine. A strong grip means a strong carry!
• Weighted Carries with Single Arm: This will build core stability and grip simultaneously. Alternate hands to mimic the carry during the race.
• Total Running Time: 00:43:14 (02:13 slower than average)

With a slower total running time, it's clear that this is an area needing attention. We need to boost your running endurance and speed for the next race!

• Interval Training: Incorporate high-intensity interval training (HIIT) runs into your regimen. For example, sprint for 30 seconds, then jog for 1 minute. Repeat for 20-30 minutes.
• Tempo Runs: Once a week, do a 20-minute run at a challenging but sustainable pace. This helps increase your lactate threshold.
• Long Runs: Aim for a longer, slower-paced run weekly to build endurance. This will help you maintain a strong pace throughout all running segments.

Race Strategies:

Now that we have identified areas to improve, let's look at some race strategies that will help you maximize your performance:

• Pacing: Start conservatively. Remember, it’s a marathon, not a sprint. If you find yourself feeling too fresh after the first running segment, you may have gone too fast. Try to stay within a targeted heart rate zone for the first half of the race.
• Transitions: Your Roxzone time was faster than average, which is great! Keep working on maintaining that momentum between transitions. Consider practicing smooth transitions in training to make them second nature.
• Mindset: Stay mentally strong throughout the race. When fatigue sets in, remind yourself of your goals and visualize crossing that finish line. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Embrace the discomfort!

Conclusion:

Steffi and Denny, your performance in Vienna was impressive, but there’s always room for improvement. Remember, every setback is a setup for a comeback. Work on those areas we discussed, and you’ll be well on your way to not just competing but dominating in your next Hyrox event! 💪

Keep pushing your limits, embrace the grind, and don’t forget to enjoy the process! As Jocko Willink says, “Discipline equals freedom.” Own your training, own your race, and let’s turn those weaknesses into strengths! Let’s go, team! 💥

Remember, I’m here to help you every step of the way. Now get out there and show the world what you’re made of! You’ve got this! - The Rox-Coach