René Preugschat, Carsten Kuhle Hyrox Result

Overall Performance:

René and Carsten, you crushed it out there at the 2024 Stuttgart Hyrox event! Finishing with an overall time of 01:01:41, you guys landed in 12th place, which puts you in the top 16% of a competitive field of 75 athletes. Not to mention, you snagged the top spot in your age group—way to represent in the 40-49 category! 💪

Let's talk about your running performance: with a total running time of 00:32:28, you were 00:58 faster than the average, showcasing a solid runner profile. However, looking at your splits, it seems like the pacing on your first run was a bit too conservative. Starting off at 00:04:15, you fell 00:22 slower than average. Remember, in a Hyrox race, you want to find that sweet spot—start strong but don’t blow your load too early! It's about pacing and knowing your limits. You can’t sprint like you’re being chased by a bear the whole time, but you also don’t want to stroll through the park. 🐻

Overall, you both showed excellent endurance and running ability, but some of the strength segments need fine-tuning to match your running prowess. Let's dig into those segments that need some love!

Segments to Improve:

• Burpees Broad Jump: 00:02:39 (20 seconds slower than average)

This segment is a combination of strength and cardio, and it seems like it gave you a bit of trouble. To improve, focus on your form—make sure your push-up is solid, and your jump is explosive. Here are some drills:

• Practice burpees with a jump to a target (like a low box) to improve explosiveness.
• Include Tabata-style burpee workouts (20 seconds on, 10 seconds off) to build endurance under fatigue.
• Work on your core strength with planks and hollow holds; they’ll help with stability during the jump.
• Wall Balls: 00:04:02 (15 seconds slower than average)

Wall balls are all about power and precision. Focus on your squat depth and ensure you're using your legs and core to drive the ball up. Here’s how to get better:

• Incorporate wall ball drills into your warm-up. Aim for high reps with a lighter ball to get the form right.
• Strengthen your squat with variations like front squats and goblet squats to improve your power in the wall ball.
• Try doing wall balls in a fatigue state after running to simulate race conditions.
• Sled Push: 00:02:03 (13 seconds slower than average)

The sled push is a true test of strength and grit. You need to dig deep! Here's how to enhance your performance:

• Incorporate heavy sled pushes into your training at least once a week to build strength.
• Focus on maintaining a low body position to maximize power transfer through your legs.
• Use resistance bands to work on explosive starts—practice pushing against the band for short bursts.

Race Strategies:

• Pacing: Start your first run a little faster—remember, you’re not just warming up. Aim to be at or slightly faster than the average for the first segment.
• Transitions: Work on your Roxzone; if you can shave seconds off your transition time, that’s gold! Set up mock transitions in training to simulate race day and practice moving quickly between exercises.
• Stay Hydrated: Make sure to hydrate between segments, especially after the running portions; don’t wait until you’re gasping for air!

Conclusion:

René and Carsten, you’ve got the talent and the drive! Remember, improvement is a journey, not a sprint—unless you're in a race, of course! Embrace the grind, work on those segments, and don’t forget to have fun along the way. As David Goggins says, “You are not going to die because you are uncomfortable.” So, lean into those tough workouts and watch your performance soar! 🏆

Keep pushing, keep training, and remember: every drop of sweat is a step closer to greatness. Let’s turn those weaknesses into strengths and get ready for the next challenge! The Rox-Coach believes in you! 💥