Frank Schuit, Damian Zwamborn, Patrik Grgiurc, Michal Materna Hyrox Result

Overall Performance:

Frank, first off, you crushed it out there! Finishing 4th overall in the 2023 Amsterdam HYROX Team Relay for the Men’s 40+ category is no small feat, especially when you’re in the top 30% of 13 athletes. Your overall time of 01:13:55 is commendable, but there’s always room for improvement, right? 💪

One key highlight was your start—your first running segment was a solid 3:15, which is 53 seconds faster than average, showing that you’ve got the speed to kick things off strong. However, the pacing after that seems to have slowed down, particularly in the latter running segments. This indicates that while you have a runner's profile, there’s a need to balance that with some strength training to maintain your pace throughout the race. Remember, running like the wind is great, but you don’t want to turn into a gust that runs out of steam! 🏃‍♂️💨

Segments to Improve:

Now, let’s drill down into the areas where you can level up your performance:

• Sled Push (4:00 - 1:39 slower than average): This is a significant time loss, and improving your sled push will be crucial. Focus on building strength in your legs and core.
  • Drills: Incorporate heavy sled drags and pushes into your weekly workouts. Start with lower weights to focus on form before gradually increasing the load.
  • Technique Tip: Keep your chest up and drive through your heels. Short, explosive pushes can help you maintain speed without burning out.
• Farmers Carry (2:33 - 40 seconds slower than average): While you’re carrying the weight, let’s make sure it’s not carrying you!
  • Drills: Practice carrying weights for distance. Mix it up with different implements (dumbbells, kettlebells) to build grip strength and overall endurance.
  • Technique Tip: Maintain a strong core and upright posture. Engage your lats and keep your shoulders down to mitigate fatigue.
• Overall Transition Time (4:59 - 1:30 faster than average): Your roxzone indicates some slower transitions, which can eat into your race time.
  • Drills: Practice transitioning between exercises as part of your training. Set up a mini-course that mimics race conditions.
  • Technique Tip: Visualize your transitions during your training sessions. Knowing where you’ll be heading next can help speed things up.

Race Strategies:

For your next race, consider these strategies to maximize your performance:

• Pacing Strategy: Maintain a strong start but be cautious about how fast you push yourself in the first running segment. Consider a negative split strategy where you aim to run the second half of the race faster than the first.
• Mindset: Embrace the discomfort. Every second counts, and reminding yourself that you are capable of pushing through the pain can make a difference. As David Goggins says, “You are not just a body; you are a mind. Train it.”
• Team Coordination: Since this is a relay, communicate with your teammates about pacing and transitions. Make sure everyone is on the same page to optimize performance.

Conclusion:

Frank, the road to improvement is paved with sweat and determination, and you’ve already shown you have both! Keep working on those sled pushes and farmers carries, and don’t forget to practice those transitions. With each race, you’ll get stronger and faster. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” 💥

So, lace up those shoes, grab that sled, and let’s crush the next race together! You've got this! The Rox-Coach believes in you! 💪🏆