Simon Hass, Janin Schmidt Hyrox Result

Overall Performance:

Hass Simon and Schmidt Janin, congratulations on completing the 2024 Frankfurt Hyrox event! Finishing with an overall time of 01:24:20 places you in the top 65% of a competitive field of 860 athletes, which is no small feat. You both demonstrated impressive running capabilities, with a total running time of 00:47:37, which is 10 seconds faster than average. This indicates that you both have a strong runner profile, but there’s room to enhance your strength and endurance in the Hyrox-specific movements.

Upon analyzing your pacing, it seems that Simon started strong with Running 1 at 00:04:55, significantly faster than average. This initial burst may have set the tone for the race, but it also led to a drop-off in running performance in later segments. Janin, your performance in the early runs was solid, but keeping a consistent pace throughout would have been beneficial.

Your overall performance suggests a hybrid athlete profile, leaning slightly toward running. However, to truly dominate in Hyrox, we need to bolster your strength segments and transition times. Remember, it's not just about how fast you can run; you need to lift, push, and pull with the same determination. Let’s turn those weaknesses into strengths!

Segments to Improve:

• Ski Erg (00:05:07) - 47 seconds slower than average
• Burpees Broad Jump (00:04:26) - 53 seconds slower than average
• Sandbag Lunges (00:04:32) - 27 seconds slower than average
• Roxzone (00:06:42) - 27 seconds faster than average, but still could improve

For the Ski Erg, focus on your technique: keep your core tight, drive with your legs, and pull with your arms. To improve your splits, incorporate the following drills:

• Interval Training: 30 seconds max effort followed by 1 minute of rest. Repeat for 10 rounds.
• Technique Work: Spend 10 minutes focusing solely on your form. Use lighter resistance to perfect your driving motion.

On the Burpees Broad Jump, it's crucial to maintain speed throughout the movement. Slow burpees can ruin your rhythm. Here’s how to get faster:

• Practice Sets: Do 3-5 sets of 10 burpees, focusing on speed and transition. Aim to keep your heart rate high.
• Jump Training: Box jumps and broad jumps once a week can help develop explosive power, which translates to faster burpees.

For the Sandbag Lunges, focus on your foot placement and posture. Make sure to keep your back straight and drive through your front heel. To improve:

• Weighted Lunges: Incorporate weighted walking lunges into your routine, gradually increasing the weight.
• Lunge Variations: Try reverse lunges or lateral lunges to build strength in different areas.

Lastly, for the Roxzone, the key is to improve overall fitness and speed in transitions between exercises. Practice transitioning between exercises in your training sessions, and keep working on your cardiovascular endurance.

Race Strategies:

• Pacing: Start strong, but settle into a sustainable rhythm. Your first run was great, but be mindful not to burn out early.
• Transition Time: Practice your transitions in training. Treat them like a race segment; every second counts!
• Stay Hydrated: Make sure to hydrate adequately before and during the competition to keep your energy levels high. A hydrated athlete is a happy athlete!

Conclusion:

Hass and Janin, you both have shown tremendous potential in your Hyrox journey. Remember, “It’s not about the destination; it’s about the journey.” Embrace the grind, and each training session is a step closer to your goals. Keep pushing yourselves, and don’t be afraid to embrace discomfort. After all, “You’re not here to be average; you’re here to be awesome!” 💪

Now, let’s take those segments that need improvement and turn them into strengths. With the right focus and training, you'll be crushing your next Hyrox competition before you know it. Remember, every drop of sweat is a step toward greatness! Keep it up, and let's get ready to dominate! 💥

Keep hustling, and I’ll see you at the next training session!

The Rox-Coach