Eike Zywietz, Falko Gallenkamp Hyrox Result

Overall Performance:

Eike Zywietz and Falko Gallenkamp, you both showed up strong at the 2024 Maastricht Hyrox competition, finishing in the top 13% of 285 athletes overall and top 18% in your age group. With a total time of 01:04:30, you demonstrated solid endurance and speed, especially in the running segments. Your total running time of 00:36:03 puts you 00:46 faster than average, highlighting your strength as runners. However, let's break down how you paced yourselves. Eike, your opening lap was a bit on the slower side at 00:04:35, which might have cost you some momentum early on. For Falko, your performance in running segments was commendable, but there’s still room for growth—especially in your transitions and strength segments. In essence, you both have a runner's profile, but it's clear that strength training needs to be a priority moving forward. As the saying goes, “You don’t get what you wish for; you get what you work for.” 💪

Segments to Improve:

• Burpees Broad Jump: At 00:03:21, this segment was notably your weakest, finishing 53 seconds slower than average. To improve, focus on developing explosive strength and conditioning. Try doing high-intensity interval training (HIIT) that combines burpees with box jumps. For instance, do 30 seconds of burpees followed by 30 seconds of box jumps, then rest for 30 seconds. Aim for 5 rounds.
• Sandbag Lunges: With a time of 00:03:18, you were 23 seconds slower than average. This segment can be strengthened through specific lunging drills. Incorporate weighted lunges into your routine, focusing on maintaining form. Work on walking lunges with a sandbag; aim for 3 sets of 12-15 reps each leg. Consider adding a pause at the bottom of each lunge for better stability and strength.
• Sled Pull: At 00:02:46, you were 3 seconds slower than the average. To enhance your sled pull, include more sled work in your training. Perform sled pulls with varying weights, and focus on keeping a steady pace. Add a resistance band around your waist for added resistance during sprints.
• Wall Balls: With a time of 00:03:55, you were 8 seconds slower than average. To improve this, practice wall ball drills in a circuit format. Aim for 4 sets of 15-20 wall balls with a focus on squat depth and consistent rhythm. Tracking your reps and pacing can help you gauge your improvement over time.
• Roxzone: Although you were faster than average here, there’s always room for improvement. Work on your transition speed by incorporating quick change drills. Practice moving seamlessly from one exercise to the next with minimal downtime. Try a circuit where you alternate between running and strength exercises with a strict time limit.

Race Strategies:

• Pacing: Start strong but not at full throttle. Kick off with a moderate pace during your first run segment to conserve energy for later strength segments. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.”
• Transition Efficiency: Work on your transitions during training. Use the time between exercises for quick breathing and preparing mentally for the next task. Visualize your next movement while you’re still in the previous one. A smooth transition can save you precious seconds!
• Focus on Breathing: During strength segments, focus on maintaining a consistent breathing pattern. Inhale during the exertion and exhale during the recovery phases. This will help in sustaining your energy and prevent premature fatigue.
• Team Dynamics: In a doubles format, communicate effectively with each other. Decide who will lead in specific segments based on each other’s strengths. A team that trains together, stays together, right? Find your rhythm like a well-oiled machine! ⚙️
• Visualize Success: Take time before the race to visualize your performance. Imagine yourself executing perfect transitions and crushing those segments. "If you can see it and believe it, you can achieve it." 🎯

Conclusion:

Eike and Falko, your performance at Maastricht was impressive, but the beauty of Hyrox is that it’s always about improvement. Remember, every second counts, and those segments that lag behind are just opportunities waiting to be seized. Embrace the grind, find joy in the process, and keep pushing your limits. You’ve shown you have the potential; now it’s time to turn those weaknesses into strengths. As David Goggins says, “The only thing that’s going to help you is you.” Keep that mindset, work hard, and let’s turn those average times into personal bests! 💥🏆

Stay strong and keep striving for greatness! I’m here to support you on this journey. - The Rox-Coach