Stefan Kahn Hyrox Result

Overall Performance:

Stefan, first off, congratulations on your performance at the 2024 Frankfurt HYROX! You finished in the top 32% overall and top 35% in your age group—solid work! Your total time of 01:17:59 shows you have some significant speed, especially with a total running time of 00:36:04, which is an impressive 3:15 faster than the average. This sets you up as a strong runner in the field.

However, looking at your pacing, it seems you might have started a bit too fast. Your running 1 split was notably quick, coming in at 00:03:32, which is 46 seconds faster than average. This aggressive start can lead to fatigue later in the race, as seen in your burpees and wall balls where you lost some speed. Remember: “It’s not about how fast you start; it’s about how strong you finish.” You have a runner's profile, so let’s harness that speed while also building the strength needed to push through the tougher segments.

Segments to Improve:

Now, let’s dive into the segments where you can seriously level up:

• Wall Balls (00:07:01, 01:19 slower than average): This is where you really lost some time. Focus on your squat depth and the explosive movement from the hips to the shoulders. A good drill is the partner wall ball—throw it to a partner, then catch it back to help maintain rhythm. Aim for sets of 10-15 reps with a focus on speed.
• Burpees Broad Jump (00:05:21, 00:45 slower than average): This segment needs more explosive power. Incorporate box jumps and broad jumps into your training. Start with 3 sets of 10 reps, focusing on landing softly and exploding out of the jump. Try to make each rep quicker than the last.
• Ski Erg (00:04:54, 00:35 slower than average): Your technique might need a check-up here. Focus on driving with your legs first and then pulling with your arms. Incorporate interval training on the Ski Erg, alternating between 30 seconds of all-out effort and 1 minute of recovery. Aim for 4-5 rounds.
• Sandbag Lunges (00:04:34, 00:02 slower than average): While this was only slightly slower, every second counts! Ensure your form is solid. Practice lunges with a focus on keeping your front knee behind your toes. Add weight to your lunges progressively—try 3 sets of 8-10 lunges per leg with an increasing load.
• Sled Push (00:02:42, 00:03 slower than average): This is where strength meets strategy. To improve, practice pushing the sled with short, powerful bursts. Use lighter weights for speed work, and then mix in heavier sessions for strength. Aim for 5 sets of 20-30 meters with a focus on explosive power out of the start.

Race Strategies:

During your next race, consider the following strategies:

• Pacing: Start with a controlled pace during the first run segment. You’ve got the speed, but you need to conserve energy for the later segments. Aim to start 10-15 seconds slower than your first run this time.
• Transitions: Improve your Roxzone time by practicing quicker transitions in training. Set up mock transitions between exercises and time yourself to see where you can shave off seconds. “If you’re not transitioning, you’re just resting!”
• Visualize: Before the race, visualize each segment. Picture yourself powering through the wall balls, burpees, and sled pushes. This mental preparation can make a huge difference when the race gets tough.

Conclusion:

Stefan, you have the foundation of a strong athlete, but with targeted improvements, you can truly elevate your game. Remember, “You are not a product of your circumstances; you are a product of your decisions.” Every workout, every rep, and every second counts. Embrace the grind, stay consistent, and keep pushing your limits. Before you know it, those wall balls will feel like a gentle breeze. 💪💥

Keep your head up and your heart strong, and let’s crush those goals together! I’m here to support you every step of the way. You got this! - The Rox-Coach 🏆