Saskia Brauer, Marcel Nolteklocke Hyrox Result

Overall Performance:

Saskia and Marcel, first off, a massive shoutout for your performance at the 2023 Hamburg Hyrox! Finishing in 1:24:02 and ranking 186 overall puts you both in the top 63% of a competitive field. That's no small feat! 🌟

Now, let's talk about your race profile. With a total running time of 48:27, which is 52 seconds slower than the average, it indicates that you may lean more towards the strength side rather than being a pure runner. This is also reflected in your pacing. Your first running segment was a bit slower than average, suggesting you might have started a touch too conservatively. Remember, Hyrox is about finding that sweet spot where you balance strength and endurance. You don’t want to be the tortoise or the hare; you want to be the tortoise with a killer sprint finish! 🐢💨

Segments to Improve:

Now let’s tackle those segments that could use a little extra love:

• Running 1 (00:05:54): 25 seconds slower than average. This segment indicates that starting with a bit more intensity could help. Try incorporating tempo runs into your training. These runs should be at a pace that feels challenging but sustainable for the duration. Aim for 1-2 tempo sessions per week, focusing on a pace that's just faster than your average race pace.
• Roxzone (00:09:19): 2:10 slower than average. This shows that your transitions need work. To improve your roxzone, practice quick changes between exercises during your training. Set up a circuit where you focus on minimizing rest and optimizing your transitions. Time yourself and aim to beat your own records each session. It’s like a race against yourself — and who doesn’t like winning? 🏆
• Burpees Broad Jump (00:03:38): 6 seconds slower than average. Burpees can be a killer, but they’re also a great tool for conditioning. Increase your burpee volume in training. Consider adding a “burpee ladder” workout where you start with one burpee and increase by one each round until you can’t go any longer. This will build both strength and endurance!
• Running 4 (00:06:02): 3 seconds slower than average. This segment suggests fatigue may be setting in. Work on your running endurance by incorporating long runs that last longer than your race distance. Additionally, consider interval training to improve your stamina and speed. For example, alternate between sprinting for 1 minute and jogging for 2 minutes over a 30-minute session.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start with a slightly increased intensity in the early running segments. This will help you establish a rhythm and confidence, preventing the sluggish start you experienced this time.
• Mind Your Transitions: As you approach each exercise, visualize your transition. A few seconds spent mentally preparing can save you minutes on the course. Practice those transitions in training until they become second nature.
• Stay Hydrated: Make sure you’re hydrating properly before and during the race. Dehydration can sap your strength and endurance faster than you can say "sandbag lunges!"
• Focus on Your Breathing: During high-intensity segments like burpees or sled pushes, focus on controlled, deep breaths. This will keep your heart rate steady and prevent that panic mode from kicking in.

Conclusion:

Both of you are on the right track, and with some targeted training, you'll crush those areas that need improvement! Remember, as David Goggins says, "You are not just a product of your environment. You are a product of your choices." Choose to push harder, train smarter, and believe in your capabilities!

Stay committed, stay strong, and keep pushing those limits! You’ve got this. 💪 If you need any more tips or motivation, I’m right here in your corner, ready to help you unlock your full potential. Go get after it, Saskia and Marcel! See you at the next race! - The Rox-Coach