Birgit Omnitz, Rebekka Schütz, Jens Traub, Carlos Da Silva José Hyrox Result

Overall Performance:

Hey team! First off, let's give a big shoutout to Birgit, Rebekka, Jens, and Carlos for their hard work and determination at the 2022 Amsterdam Hyrox competition! You guys finished 12th overall and 2nd in your age group—what a fantastic achievement! Being in the top 70% of 17 athletes is no small feat; it shows you’ve got the grit and the heart to compete at a high level. 💪

Now, let’s dive into the nitty-gritty. Your total time of 01:21:08 is a solid effort, but there are areas where improvement is possible. Looking at your total running time of 00:44:08, it seems like you might have a bit of a runner’s profile, but it’s a good idea to focus on building strength. Your pacing was a bit all over the place, especially in the second running segment, where you took it a little too easy. Remember, "You are never too old to set another goal or to dream a new dream."—C.S. Lewis. Let’s get you dreaming about breaking those personal bests!

Segments to Improve:

• Running 2 (00:06:30) - 92nd Percentile: This segment was a significant slowdown. The key here is to work on pacing. You need to find that sweet spot where you’re pushing hard but not burning out too quickly. Incorporate interval training into your routine. For example, try 5 x 400m sprints with a 90-second rest in between. This will help improve your speed and endurance.
• Farmers Carry (00:02:26) - 85th Percentile: Here’s a classic case of “it’s not about how much you lift, but how long you can hold it.” Focus on grip strength and core stability. Try exercises like heavy kettlebell carries or farmer's walks, increasing the weight each week. Also, consider doing some plate pinches to work on grip strength. "You have to be willing to get your hands dirty," and in this case, you’ll want to get them strong as well!
• Total Roxzone (00:05:15) - 18th Percentile: This is where you can save some serious time. Improving your overall fitness and transition time is crucial. Work on your aerobic capacity with longer, steady-state runs once a week, and focus on quick transitions in training. For instance, practice moving swiftly between exercises, keeping rest times minimal. Consider simulating race conditions in your training sessions to get comfortable with those transitions.

Race Strategies:

• Pacing: Start strong but controlled. Don’t let excitement push you to race out of the gate. Remember, it’s a marathon, not a sprint! Aim for negative splits, where your second half is faster than your first.
• Transition Efficiency: When switching from running to exercises, keep your focus sharp. Practice quick changes in your training sessions. Use the last 100 meters of your run to mentally prepare for the upcoming exercise.
• Breathing Techniques: Control your breathing during exercises to maintain your stamina. In high-intensity segments, aim for quick, controlled breaths. "When you think you can’t go anymore, you can always go a little further." It's all in your head!

Conclusion:

All right, team! It’s clear you have the potential to crush your next Hyrox competition. Focus on those identified segments, and remember that progress takes time. As David Goggins says, "You will never reach your full potential until you push yourself." Embrace the grind, support each other, and keep that competitive spirit alive!

Lastly, remember to have fun with it. After all, if you're not enjoying the process, you’re doing it wrong! Keep pushing your limits, and before you know it, you’ll be standing on that podium. Let’s get out there and make it happen! 🏆💥

This is the Rox-Coach, signing off. Keep hustling, team! See you at the next race!