Christiane Rehm Verstege, Tonja Kehrer Hyrox Result

Overall Performance:

Christiane and Tonja, you both tackled the 2024 Karlsruhe Hyrox with grit and determination. Finishing 222nd overall and 37th in your age group is no small feat, especially with the competition heating up! Your overall time of 1:39:27 places you in the top 88%, which is impressive, but there’s always room to level up! 💪

Let’s talk running. Your total running time of 1:00:36 was about 3 minutes slower than average, indicating that you might have a hybrid profile—strong in certain areas but needing to fine-tune your running efficiency. Your first running segment was a bright spot, coming in 1:09 faster than average, showing you have speed. However, the subsequent runs showed a slowdown, particularly in Running 5, where you lost nearly a minute compared to the average. This suggests that you might have gone out too hard in the beginning, which can lead to a pacing disaster later on. Remember, it’s not a sprint; it’s a marathon... well, a Hyrox marathon! 🏆

Segments to Improve:

Now, let’s dive into where you can really up your game. The segments that need some TLC are:

• Burpees Broad Jump: 00:05:19 (20 seconds slower than average)
• Sandbag Lunges: 00:04:41 (21 seconds slower than average)
• Roxzone: 00:07:06 (2:11 faster than average; great job here!)

For the Burpees Broad Jump, focus on explosive power and rhythm. Here’s a drill to improve this segment:

• Drill: Practice burpee jumps with a focus on landing softly and transitioning smoothly. Do sets of 10, resting only as long as it takes to catch your breath. Aim for 3-5 sets.
• Form Correction: Ensure your hips are fully extended at the jump to maximize distance. It’s not just about speed; form is key!

Next up is the Sandbag Lunges. This one can be a killer if not executed properly:

• Drill: Incorporate weighted lunges into your routine. Use a lighter sandbag at first to focus on form, then gradually increase the weight. Aim for 3 sets of 10-12 reps on each leg.
• Technique Focus: Keep your head up and core engaged. A common mistake is leaning too far forward. Stay upright and let your legs do the work!

Lastly, while your Roxzone was faster than average, aim to keep that momentum into your transitions. Spend time practicing quick transitions between exercises. Time spent resting is time lost, so practice like you mean it!

Race Strategies:

When you hit the floor next time, consider these strategies:

• Pacing: Start conservatively. You want to feel like you could do another lap at the end of your first run. Your body will thank you later.
• Breath Control: During the Ski Erg and Rowing, focus on controlled breathing. Inhale for two pulls and exhale for two pulls. This keeps your heart rate in check and helps with recovery.
• Mindset: Visualize each segment before you approach it. Picture how you will tackle the Burpees Broad Jump and Sandbag Lunges. A strong mental game can often be your strongest asset!

Conclusion:

Christiane and Tonja, you’ve got what it takes to climb up those ranks! Remember, every Hyrox is a learning experience. As David Goggins would say, "You can't hurt me," so push through those challenges. You’re not just building muscle; you’re building resilience! 💥

Incorporate these strategies and drills into your training, and don’t forget to enjoy the process! After all, if it doesn’t challenge you, it doesn’t change you. Now, go crush those workouts and show the competition what you’ve got! The Rox-Coach believes in you! 💪