Arthur Schönfeld, Sergej Tschanzew Hyrox Result

Overall Performance:

Arthur and Sergej, you both put in a solid effort at the 2023 München Hyrox event! Finishing with an overall time of 01:19:49, you landed in the top 59% of competitors. Not too shabby! Your total running time of 00:45:47 was a whole 7 seconds faster than average, showcasing your running prowess. But let's be real—running is like a bad relationship; if you don’t work on it, it’ll leave you gasping for air! 🏃‍♂️💨

However, looking at your splits, there seems to be a bit of a pacing issue. You started off with a blazing fast Running 1 at 00:04:17, which was about 50 seconds faster than average. While it's great to feel that adrenaline, it can set you up for later struggles. You can’t sprint your way through a marathon, right? Your profile indicates you’re more of a runner, but some strength work will help you balance things out and withstand the rigors of Hyrox. Remember, it’s not just about how fast you can run; it’s about how fast you can recover and perform after those heavy lifts!

Segments to Improve:

Let’s dive into the segments where there’s room for improvement:

• Burpees Broad Jump (00:04:09) - You were 53 seconds slower than average here. Burpees can be brutal, and they’re often the nemesis of many athletes. Focus on form over speed. Here’s a drill: try performing burpees with a controlled jump instead of a broad jump. This way, you can maintain better form and conserve energy.
• Sandbag Lunges (00:04:04) - You lost 28 seconds compared to average. Focus on the lunge technique. Keep your knee tracking over your toes and your torso upright. Implement walking lunges with a sandbag on your shoulders as a regular part of your training. Aim for 3-4 sets of 10-12 reps per leg. This will help build strength and endurance.
• Roxzone (00:06:36) - You spent 26 seconds less than average, which is a positive, but let’s see if we can trim that even more. To improve transition times, practice switching between exercises in your training sessions. Set up a mini circuit where you transition between running and strength exercises quickly. Time yourself and aim to improve your efficiency with each session.

And don’t forget, during your training, simulate race conditions. It’s essential to get used to the fatigue and transitions, just like you would on race day!

Race Strategies:

• Pacing: Start strong but not like you’re being chased by a bear! Aim for a steady effort in the early laps to save energy for the later exercises.
• Breathing: Use your breath as a tool. Breathe deeply and rhythmically to keep your heart rate in check during the more strenuous segments. Inhale for the burpees, exhale on the jumps!
• Mindset: When you hit a rough patch, remember: “It’s not the body that gets tired, it’s the mind.” Keep pushing, and don’t let negative thoughts take over. You’ve trained for this!
• Teamwork: Since you're in a doubles division, communicate with Sergej. If one of you is stronger in a specific segment, consider who takes the lead for that part. Support each other through the tough spots!

Conclusion:

Arthur and Sergej, you've got the foundation to push even further! Remember, every setback is a setup for a comeback. Now, let’s turn those weaknesses into strengths. With focused training and a strategic approach, I know you can improve your overall performance and crush your next Hyrox competition! 💪

As David Goggins would say, “You will never learn from people if you always tap dance around the truth.” So, let’s face the truth, train hard, and get ready for the next challenge. Keep pushing your limits, and remember to have fun along the way! The Rox-Coach believes in you! 💥🏆