Tim Wenisch, Zeliha Puls Hyrox Result

Overall Performance:

Tim and Zeliha, you absolutely crushed it at the 2024 Frankfurt HYROX event, finishing with an impressive overall time of 00:57:08, placing 9th overall and 2nd in your age group! That’s top-tier performance right there—only the elite make the top 1% of 860 athletes, and you two are definitely in that bracket! 🏆

Now, let's break it down: your total running time of 00:33:06 was 1:03 slower than average, indicating that while you have solid speed in segments like Running 2 and the Sled Pull, there’s room to sharpen your running efficiency. Your pacing strategy seems to have started a bit slow with a Running 1 split of 00:05:01—a whopping 1:31 slower than average. It’s like you were saying, “Let’s take a scenic route!” But don’t worry; we can tighten that up! Based on these splits, it appears that you might have a stronger strength profile, which is great, but let’s not forget the importance of speed in a hybrid competition like Hyrox.

Segments to Improve:

Here are the segments where you can really pump up your performance:

• Running 1: 00:05:01 (1:31 slower than average) - This is where you really lost some time. Consider implementing interval training to build your speed. Try this drill:
  • 5 x 400m repeats at a pace faster than your goal 1-mile pace, with 90 seconds rest in between. Aim for a consistent effort and focus on your form.
• Roxzone: 00:04:04 (24 seconds slower than average) - Time spent transitioning is crucial. You should work on your transition drills—practice moving quickly between exercises.
  • Set up a mini-circuit involving quick changes between different exercises (e.g., burpees to running). Time yourself and look to cut that down!
• Sled Push: 00:01:36 (2 seconds slower than average) - This is an area for improvement. You want that sled to feel like it's made of feathers!
  • Incorporate heavy sled pushes into your routine, focusing on explosive starts. Add some resistance bands to work on pushing technique and power output.

Race Strategies:

Here are some strategies you can implement in your next race:

• Start Strong, Finish Stronger: Don't be afraid to push your pace in the first running segment. Aim for a conservative pace, but don’t let it drag you down. A good rule of thumb is to aim for a pace that feels challenging but sustainable.
• Stay Hydrated and Fuelled: The right nutrition and hydration can make a huge difference. Experiment with different gels or hydration strategies in training to find what works for you.
• Mind Over Matter: When you feel fatigue setting in, remember that your mind is a powerful tool. Channel that Goggins mentality—“You’re not done when you’re tired; you’re done when you’re finished!”

Conclusion:

Tim and Zeliha, your performance at the Frankfurt HYROX was nothing short of remarkable. With a few tweaks here and there, you can elevate your game even further. Focus on those running segments—particularly the first lap—and sharpen your transitions. Remember, every second counts! 💥

Keep pushing, keep challenging yourself, and don't forget to have fun along the way. After all, if it doesn’t challenge you, it won’t change you. Let’s get to work and turn those weaknesses into strengths. Together, we’ll make sure that next race is even more epic! 💪

Stay strong, stay focused, and let’s get after it! You’ve got this! - The Rox-Coach