Norbert Schwetzko, Stefan Kroschel Hyrox Result

Overall Performance:

Norbert and Stefan, congratulations on completing the 2023 Hamburg Hyrox competition with an impressive overall time of 01:42:33, placing you both in the top 98% of competitors in your age group! You both showed excellent endurance with a total running time of 00:47:20, which is 12:10 faster than average—nice job on those legs! 💪

Looking at the overall performance, it’s evident that you both have a stronger running profile, which is reflected in your total running time. However, some segments showed room for improvement, especially your transitions and strength-based exercises. Your pacing was somewhat steady, though there were moments where you could have pushed a bit harder, particularly in the sled pushes and burpees. Remember, you want to finish strong, not just finish! “It’s not about being the best, it’s about being better than you were yesterday.”

Segments to Improve:

• Burpees Broad Jump (00:07:36): This segment was your slowest. To improve, focus on explosiveness and efficiency. Try incorporating drills like burpee box jumps and plyometric push-ups. Aim for 3 sets of 10 reps, focusing on speed and form. Remember, you’re not just jumping; you’re launching!
• Sled Push (00:04:17): This segment was significantly slower, indicating a need for more leg strength. Incorporate heavy sled pushes into your weekly routine, aiming for 4 sets of 20-30 meters. Pair this with weighted squats and leg presses to build the strength necessary for a faster push. Think of it as pushing your limits, not just the sled!
• Wall Balls (00:06:51): Your wall ball time can improve with better technique and conditioning. Focus on high-rep wall ball workouts (3 sets of 15-20) with a focus on form. Ensure you’re using your legs and core effectively—don’t let your arms do all the work! “If it doesn’t challenge you, it won’t change you.”
• Rowing (00:06:06): To enhance your rowing efficiency, work on your stroke technique. Incorporate interval rowing workouts, such as 5 rounds of 500m at a challenging pace followed by 1 minute of rest. Focus on maintaining a strong core and drive through your legs.
• Sandbag Lunges (00:05:19): This segment needs some attention as well. Include weighted lunges in your training, focusing on both forward and backward lunges (3 sets of 10 each leg). Work on balance and core strength, which will help in maintaining form under fatigue.
• Sled Pull (00:04:49): Similar to the sled push, this requires leg and core strength. Incorporate resistance band pulls and row exercises to enhance your pulling power. Aim for 4 rounds of 20 meters with increasing weight each week.

Race Strategies:

During the race, consider implementing these strategies:

• Pacing: Start strong but not at a sprinting pace. Maintain a consistent effort that you know you can sustain through the first half of the race. You don’t want to burn out by running too fast too early. Remember, you’re not racing against the clock; you’re racing against your own limits!
• Transition Time: Focus on minimizing time spent in the roxzone. Practice quick transitions in training by timing yourself during workouts where you switch exercises frequently. The goal is to be a well-oiled machine—smooth, fast, and efficient!
• Breathing Techniques: Use breathing techniques during transitions and challenging segments to keep your heart rate in check and maintain endurance. Inhale through your nose and exhale through your mouth—find your rhythm!
• Mindset: Keep a positive mindset and visualize success before you start. Use mantras like “I am strong; I am fast; I am Hyrox!” to keep you focused and driven.

Conclusion:

Norbert and Stefan, the road to improvement is paved with sweat, hard work, and a little bit of humor. Remember, “It’s not the mountain we conquer, but ourselves.” Each segment of this race is an opportunity to learn and grow stronger. Focus on those areas of improvement, and watch as your performance skyrockets! Keep grinding, keep pushing, and most importantly, have fun with it. After all, if you’re not having fun, what’s the point? 💥🏆

Believe in your training and trust the process. You’ve got this! I’m here to support you every step of the way as your Rox-Coach. Let’s get to work! 💪