Schmidt Simon Hyrox Result

Overall Performance:

Simon, first off, let’s celebrate that finish! Placing 244th out of 280 athletes and 26th in your age group is no small feat. You’ve proven you’re in the top 87% of the competition, which means you’re not just showing up—you’re competing! 🏆

Now, let’s talk about that overall time of 01:35:17. Your total running time of 39:57 is impressive and shows that you have a strong runner profile, being 4:31 faster than average. However, we need to look at your pacing strategy. It seems like you came out of the gate a bit too fast in Running 1, clocking in at 3:37 (that’s a solid sprint pace!), which put you in the 28th percentile. Finding that balance between speed and endurance is crucial, especially in a hybrid event like Hyrox. If you can dial back that initial burst, you’ll set yourself up for a stronger second half of the race.

Segments to Improve:

Now, let’s dive into the segments that could use some TLC. The areas where you lost the most time are:

• Sled Pull: 9:32 (1:45 slower than average)
• Sandbag Lunges: 7:41 (1:32 slower than average)
• Burpees Broad Jump: 6:08 (57 seconds slower than average)
• Wall Balls: 8:24 (14 seconds slower than average)
• Roxzone: 8:19 (1:00 slower than average)

Let’s tackle these one by one:

• Sled Pull: This segment can be tough if your technique isn’t spot on. Focus on practicing your sled pulls with a mix of lighter and heavier weights. Work on your grip strength and core stability—try planks with a sled drag to simulate the movement. Aim for sets of 20-30 meters, gradually increasing weight. Also, practice explosive starts to improve your initial momentum and reduce time.
• Sandbag Lunges: Form is key here. Make sure you’re engaging your core and keeping your back straight. Incorporate lunges with added weight (like a sandbag or dumbbell) into your routine. Use a down-and-up tempo to build strength. Try doing sets of 5-10 lunges per leg with a focus on speed and stability. Also, work on your hip mobility with dynamic stretches; this will help you maintain a better form.
• Burpees Broad Jump: These can be a killer! To improve your efficiency, practice your burpee transition. Incorporate box jumps to build explosiveness. A good drill is to do 10 burpees followed by 5 broad jumps, focusing on minimizing rest. Remember, good form means quicker transitions!
• Wall Balls: Focus on your squat depth and throwing technique. Use a wall ball that’s appropriate for your strength but challenges you. Aim for sets of 10-15 reps, focusing on explosive power out of the squat. Pair wall balls with squats to build strength. Try to keep your transitions quick by setting your ball in an easily reachable position.
• Roxzone: This time spent between the exercise zones is crucial. Work on your overall fitness through HIIT workouts that mimic race conditions. The goal is to reduce transition time and keep your heart rate elevated. Incorporate drills that combine running with strength exercises to condition your body to switch between different modalities quickly.

Race Strategies:

For your next race, consider implementing these strategies:

• Pacing: Start at a comfortable pace. The first 1-2 runs should feel easy. You want to save energy for the later segments. Remember, it’s a marathon, not a sprint—even if it feels like a sprint at times!
• Transitions: Practice your transitions. Get in and out of each exercise quickly. Visualize your next move while finishing the current one.
• Nutrition and Hydration: Proper fueling before and during the race can make a world of difference. Practice what you’ll eat and drink in training so your stomach knows what to expect on race day.
• Mindset: Stay mentally strong. A positive mindset can turn a tough race into a triumph. As David Goggins says, “You are not in the race to be better than anyone else; you’re in the race to be better than you were yesterday.”

Conclusion:

Simon, you’ve shown that you have the heart of a lion and the endurance of a marathoner. Keep pushing those limits! 💪 Remember, each race is a chance to learn and grow. Don’t be afraid to embrace the discomfort; it’s where the magic happens. As you gear up for your next Hyrox, keep working on those segments and watch as you transform weaknesses into strengths. And always remember: “The only easy day was yesterday.” Let’s get after it, Simon! The Rox-Coach is here to support you every step of the way! 💥