Jan Philipp Betz, Jessica Kolodziej Hyrox Result

Overall Performance:

Jan Philipp and Jessica, you two put in a solid performance at the 2024 Köln Hyrox event! Finishing with an overall time of 01:23:27 puts you in the top 65% of a competitive field, which is no small feat. Your total running time of 00:44:57 is impressive, clocking in 02:19 faster than average! This indicates you have a runner's profile, which means your legs are more comfortable hitting the pavement than pushing heavy sleds around. However, we need to address some of those strength segments to ensure you’re not just fast but also formidable through all the challenges that Hyrox throws your way. Your pacing strategy shows that you started out strong, but we need to tweak the middle segments where the effort dipped a bit. You might have hit the gas a little too hard early on, causing some energy management issues later in the race. Like they say, “You can’t outrun a bad diet… or a bad pacing strategy!” Keep that in mind!

Segments to Improve:

Now, let’s dive into the segments that need some love. The areas with the most potential for improvement are:

• Wall Balls (00:01:24 slower than average)
• Sled Pull (00:00:44 slower than average)
• Burpees Broad Jump (00:00:41 slower than average)
• Sandbag Lunges (00:00:40 slower than average)

These segments are where you lost the most time, and we can turn them into strengths with the right training strategies:

• Wall Balls: To improve your wall ball performance, focus on explosive power and endurance. Incorporate sets of wall balls into your training, aiming for higher reps with lighter weights before progressing to the heavier balls. Practice your squat form to ensure you're maintaining good depth while throwing. Try sets of 15-20 reps and gradually increase the weight as you get stronger. Remember, it’s not just about how high you throw but also about how fast you can get back to that squat position!
• Sled Pull: Strengthen your back and legs with sled pulls, resistance bands, and deadlifts. Incorporate heavy sled pulls into your weekly routine, focusing on form and speed. Work on short, explosive pulls to mimic race conditions, and always engage your core to prevent injury. Consider also practicing on the same type of surface you’ll face in the race for optimal adaptation. “If you can’t pull it, you can’t compete!”
• Burpees Broad Jump: This segment is a killer for many athletes. To amp up your performance, integrate burpee broad jumps into your conditioning. Start with standard burpees and work your way to incorporating the broad jump to make it specific to Hyrox. Focus on fluidity and speed while maintaining proper form. Try working on a circuit of 5-10 burpees followed by broad jumps to build coordination and stamina.
• Sandbag Lunges: To power through the sandbag lunges, prioritize leg strength and stability. Incorporate weighted lunges into your routine and focus on your core stability. Consider working with a lighter sandbag initially, performing sets of 8-12 lunges each leg, and gradually increasing the weight. Also, practice holding the sandbag in different positions (over the shoulder, in front) to find what feels most stable for you. “You’ll never lunge your way to greatness if you don’t practice!”

Race Strategies:

When you hit the race course again, here are some strategies to keep in mind:

• Pacing: Consider starting slightly slower, especially during the first running segment. You can always pick it up later, but starting too fast can drain your energy reserves quickly. Remember, it’s a marathon, not a sprint… unless we're talking about the last 100 meters!
• Transition Time: Your roxzone time is already looking good, but there’s always room for improvement. Practice quick transitions in your training, perhaps by setting up mock races where you minimize rest time between exercises. The quicker you get on to the next challenge, the better your overall time will be.
• Strength Endurance: Given your running proficiency, incorporate more strength-endurance workouts into your weekly routine. This means combining running with strength exercises in a circuit format to mimic race conditions. This hybrid training will prepare you for the demands of Hyrox.

Conclusion:

Jan Philipp and Jessica, you have the potential to elevate your Hyrox game to the next level! Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing those limits, tackle those weaknesses head-on, and embrace the grind. You’re not just training; you’re building a warrior mentality! 💪💥

Let’s hit those training sessions with purpose and intensity. Every rep counts, and every drop of sweat is a step closer to greatness. Now go out there and prove what you’re made of! I believe in you! - The Rox-Coach 🏆