Markus Reiberger, Denise Schiffler Hyrox Result

Overall Performance:

Markus and Denise, first off, congratulations on your performance at the 2024 Rimini Hyrox! Finishing with an overall time of 01:16:26 and ranking 112 out of 400 athletes is no small feat—top 28% is impressive! You both showed great hustle, especially with Markus's blazing start on running 1, which was 2:04 faster than average. However, we see a pattern here; Markus, your overall running time of 44:10 was 46 seconds slower than average, indicating that you may have a stronger running profile but need to sharpen your strength endurance to maximize your Hyrox performance. Think of it like this: if running were a relationship, you’re in it for the long haul, but you need to work on your partner’s lifting skills! 💪

Segments to Improve:

Now, let’s dive into the specifics. Here are some segments where you both can improve:

• Running 2: 00:05:42 (32 seconds slower than average)
• Running 3: 00:05:47 (21 seconds slower than average)
• Running 5: 00:06:05 (31 seconds slower than average)
• Running 6: 00:06:02 (33 seconds slower than average)
• Roxzone: 00:06:15 (9 seconds slower than average)

These segments clearly indicate that there’s room for improvement in both running endurance and transitions. Let's break down specific strategies:

Running Endurance Training:

To enhance your running segments, particularly for the slower laps, consider the following:

• Long Runs: Incorporate a weekly long run at a steady pace to build endurance. Aim for 60-90 minutes, focusing on maintaining a conversational pace. This will help you build the stamina needed to keep your pace consistent through all running segments.
• Interval Training: Implement interval training sessions with short bursts of speed followed by recovery. For example, 5 x 800m at 5K pace with 2-3 minutes of rest in between. This will teach your body to recover faster and maintain speed during the race.
• Tempo Runs: Add tempo runs to your training, running at a pace that’s comfortably hard for 20-30 minutes. This helps your body adapt to maintaining a quicker pace over longer distances.

Transition Time Improvement:

Your Roxzone indicates that the time spent transitioning could be faster. Here’s how:

• Practice Transitions: Set up mock transitions during your training sessions. Practice moving quickly from one exercise to the next. Focus on minimizing time spent resting between exercises.
• Strength and Conditioning: Improve your overall strength with compound movements (think deadlifts, squats, and cleans). This will make transitions smoother and keep your energy levels up.
• Drills for Specific Exercises: For sled push and pull, incorporate heavy sled work into your weekly routine. This will not only improve your strength but also make the movements feel less taxing during the race.

Race Strategies:

Now, let’s strategize how to tackle the Hyrox race itself:

• Pacing: Start conservatively. Your first running segment was fantastic, but don’t let that lead to over-exertion. Aim for a consistent pace across all running segments.
• Hydration and Nutrition: Ensure you’re well-hydrated and fueled before the race. Consider having gels or quick carbs handy for energy bursts during the race.
• Team Communication: Since you’re a mixed doubles team, make sure to communicate effectively. Encourage each other during the tougher segments, and know when to push and when to conserve energy.

Conclusion:

Markus and Denise, remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, and don’t shy away from the hard work ahead. Each segment you improve is a step closer to your ultimate goal. The road may get tough, but the reward is worth it. And hey, if running was easy, it would be called 'sitting'! 🏆💥

So gear up, stay focused, and let’s make the next race even better. You got this! I’m here as the Rox-Coach, and I believe in your potential. Time to crush those goals! 💪