Lucie Seidlová, Tomáš Seidl Hyrox Result

Overall Performance:

Seidlová Lucie and Seidl Tomáš, you both put in an impressive performance at the 2024 Karlsruhe Hyrox event, finishing in the top 87% overall and top 81% in your age group. Your overall time of 01:37:05 is commendable, especially considering the competitive nature of the race. However, you've got some areas to focus on, particularly regarding pacing and transition efficiency.

Lucie, you kicked off strong with a running segment that was 01:31 faster than average, but then things started to slow down. It seems like you might have gotten a little too excited at the start! Remember, in a race like this, it’s not just about how fast you can go; it’s about maintaining that pace throughout. Tomáš, your consistency in the Ski Erg and Sled Push was solid, but you faced some challenges in the running segments, especially towards the latter half of the race. Overall, your total running time was 00:58:35, which is 04:04 slower than average. This indicates a profile that may lean more towards strength than endurance, so we need to balance that out to optimize your performance for future events.

Segments to Improve:

Let’s break down some specific segments that need attention:

• Running 5 (00:08:02, 01:00 slower than average): This segment really took a toll on your time. To improve here, focus on tempo runs and interval training. Aim for 1-2 sessions per week where you run at a slightly faster pace than your average for short bursts (e.g., 5 minutes on, 2 minutes off) to build endurance and speed.
• Wall Balls (00:05:53, 00:31 slower than average): Your performance indicates that you may be losing energy during this high-rep exercise. Work on your explosive power with exercises like medicine ball slams and box jumps. Additionally, focus on your form—ensure you’re squatting deep and using your legs to drive the ball up rather than just your arms, which can tire you out faster.
• Roxzone (00:08:31, 00:37 faster than average): While you did well in terms of transition time, we can still improve this segment. Focus on circuit training that mimics the race conditions. Set up a mock Hyrox course and practice moving quickly from one exercise to another without losing momentum. Think of it as a game of tag—you're “it” and you can’t be caught!
• Running 7 (00:09:42, 02:45 slower than average): This is where the wheels came off a bit. Consider incorporating fartlek training—a mix of fast and slow running, where you push your speed for 1-2 minutes followed by a slower pace for recovery. This will help build your stamina and mental toughness for those tough spots in the race.

Race Strategies:

Now that we've identified the key segments, let’s talk strategy:

• Pacing Strategy: Start conservatively. Aim for a negative split—run the second half faster than the first. Control that excitement at the start, and remember, it’s a marathon, not a sprint… unless you’re sprinting to the finish line, then it’s all about speed!
• Transition Techniques: Practice quick transitions during training. Have a friend time you as you move from one exercise to the next—aim to minimize downtime. Treat each transition like a hot potato—you want to get rid of it as quickly as possible!
• Energy Management: Fuel up before the race and have a hydration plan! Consider a small snack before running to maintain energy levels. You wouldn’t drive a car on empty, right? Same goes for your body!

Conclusion:

Lucie and Tomáš, you both have an incredible foundation to build upon. Remember, every challenge is an opportunity to grow stronger. “Most of us can’t take one more step, but we can take one more step.” So, buckle up and get ready to tackle those weaknesses head-on! Include these training strategies in your routine, and watch how your performance improves. You've already proven you can hang with the best—now let’s push those limits even further! Keep grinding, stay motivated, and let’s crush those goals in the next Hyrox event! 💪💥

And remember, if you’re ever feeling down about your performance, just think: at least you’re not doing burpees at a family reunion. Stay fierce! This is The Rox-Coach, ready to help you conquer the Hyrox world!