Lisa Woisetschläger, Raphael Simma Hyrox Result

Overall Performance:

Lisa and Raphael, you've both put in a commendable effort in the 2018 Vienna Hyrox Doubles Mixed competition, finishing with an overall time of 01:30:51, which puts you in the top 73% of the field! That's no small feat, especially in a competitive age group where you ranked 12th out of 12. Your total running time of 00:50:31 was a solid 1:02 faster than average, indicating a strong running profile overall. However, there are some pacing issues to address, particularly in the second running segment, where it seems like you hit a wall (not the wall ball, though!). Starting strong with a best lap of 00:05:02 shows you have the speed; it’s about maintaining that intensity throughout the race and then transitioning effectively between exercises. Remember, it’s not just about how fast you can run, but also how well you can handle the strength elements and the transitions. Let's harness that running speed to level up your overall Hyrox game! 💪

Segments to Improve:

• Wall Balls (00:05:52): This segment was 00:57 slower than average. Focus on your form—keep your feet shoulder-width apart, and engage your core. Try doing wall balls with a lighter ball to perfect your movement before scaling up. Aim for 3 sets of 10 reps, focusing on explosive power from your squat.
• Burpees Broad Jump (00:04:35): This was your slowest segment, at 00:41 slower than average. Work on your burpee speed by doing drills that combine burpees with a jump squat. Start with 5 sets of 5, gradually increasing speed. Remember, it's all about the jump, not just the push-up!
• Sandbag Lunges (00:04:50): A 00:23 slower performance here suggests you could improve your leg strength and stability. Incorporate lunges with a twist or overhead lunges into your routine. Perform 4 sets of 10 reps per leg, focusing on maintaining balance and control—think of it as a dance that will leave your legs shaking (not from exhaustion, but from pure power).
• Total Roxzone (00:07:31): Your transition time was 00:32 faster than average, which is great! However, tightening up your overall fitness will help you maintain that during the tougher segments. Incorporate high-intensity interval training (HIIT) sessions to improve your cardiovascular fitness and recovery during transitions.

Race Strategies:

During the race, pacing is critical. Start strong but maintain an even effort across all running segments. You don’t want to blow your load too early—nobody likes a premature explosion, right? Save some energy for the last running segment to push through. Consider splitting your efforts: aim for a 60% effort on the first run, 70% on the second, and 80% on the final run, allowing for a strong finish. Transitioning should be part of your routine; practice moving from exercise to exercise as quickly as possible. Visualize your transitions during training—see yourself moving smoothly and efficiently. Also, hydrate well; a hydrated athlete is a happy athlete! 💥

Conclusion:

Lisa and Raphael, you've shown that you have the endurance and speed to be competitive. Now it's time to work on those strength segments and transitions to elevate your game. Remember, "The only way to achieve the impossible is to believe it is possible." Push yourselves, and don't shy away from discomfort—it's where the growth happens. Keep the humor alive even when you're grinding; after all, if the wall balls don’t laugh at you, you’re doing it wrong! Stay motivated, keep training hard, and let's crush the next one together. You got this! 🏆

- The Rox-Coach