Robin Soppa Hyrox Result

Overall Performance:

Robin, first off, let’s give a huge shout-out for your performance in the 2024 Frankfurt Hyrox! Finishing 25th overall and 8th in your age group is no small feat—you're literally in the top 1% and 2% of 1477 and 279 athletes, respectively! 💪 That's something to be proud of!

Your overall time of 01:02:00 indicates that you’ve got the speed dialed in, especially with a total running time of 00:30:07, which is a solid 1:43 faster than average. You've got a runner's profile, no doubt about it! But let’s talk about pacing: your first running segment was a bit of a rocket launch at 00:03:15, which is 21 seconds faster than average. That might have set the tone for the rest of the race, leading you to finish strong but leaving some gas in the tank for the strength segments.

Now, while you may be more on the faster running side, there are areas where we need to beef up your strength game to become a true Hyrox beast. You’ve got the speed, now let’s add some muscle to that frame!

Segments to Improve:

Here’s a breakdown of the segments where you can tighten up your performance:

• Sled Pull (00:03:51) - 27 seconds slower than average: This segment is crucial for your overall strength. Focus on pulling strength and posterior chain development. Try these drills:
• Weighted sled pulls with a focus on explosive starts.
• Deadlifts and kettlebell swings to build overall posterior strength.
• Incorporate resistance bands to simulate the drag of the sled during strength workouts.
• Sled Push (00:02:28) - 18 seconds slower than average: This is a powerhouse segment! Improve your leg drive and core stability. Consider:
• Heavy sled pushes, focusing on maintaining a low center of gravity.
• Back squats and front squats to build leg strength.
• Core exercises like planks and stability ball rollouts to improve your overall stability while pushing.
• Farmers Carry (00:02:03) - 28 seconds slower than average: Grip strength is key here. Let’s turn this around:
• Farmers carry drills with increasing weight over time.
• Deadlifts and shrugs to build grip and upper back strength.
• Practice walking while maintaining good posture; this will aid your transitions too!
• Ski Erg (00:04:21) - 19 seconds slower than average: Your upper body needs to match your legs! Work on:
• Interval training on the Ski Erg, alternating between high intensity and moderate pace.
• Incorporate pull-ups and lat pulldowns to build up those pulling muscles.
• Focus on technique: engage your core, drive with your legs, and pull with your arms.

Race Strategies:

Now, let’s get tactical! Here are some race strategies to implement next time:

• Pacing: Try to maintain a more consistent initial pace. Consider going out a bit slower on the first run so you have more energy for the strength segments ahead. Think of it as saving some fireworks for the grand finale, not blowing them all in the first act!
• Transitions: Your roxzone was 4:50, 47 seconds slower than average. Work on your transitions by practicing them in training. Set up mock races where you focus solely on efficiency moving from one segment to the next. A smooth transition is like a well-oiled machine—less time spent resting, more time crushing your goals!
• Nutrition & Hydration: Make sure you’re adequately fueled before the race. Carbs are your friend, and hydration is key. A hydrated athlete is a happy athlete, and nobody likes a cranky runner!

Conclusion:

Robin, you've shown that you have the heart of a lion and the speed of a cheetah! But remember, true champions are made in the off-season. Focus on building those strength segments into your training, and keep pushing your limits. As David Goggins says, “You are not going to find the time. You have to make the time.” So, let’s make the time to smash those weaknesses and unleash your full potential! 💥

Keep grinding, stay motivated, and remember: If you’re not sore after a workout, did you even Hyrox? Keep that fire burning, and let’s see how high you can climb next time! The Rox-Coach is in your corner, ready to help you dominate the course! 🏆