Kathrin Müller, Venja Stephan Hyrox Result

Overall Performance:

Kathrin and Venja, you both put in a commendable effort at the 2024 Stuttgart Hyrox! Finishing overall at 189 out of 335 competitors puts you in the top 56%—not too shabby! Your time of 01:25:56 is a solid foundation to build upon. Looking at your total running time of 00:46:47, which is 2:47 faster than the average, it’s clear you’ve got a runner’s profile. You started well but showed some variation in pacing that we can tighten up. The first running segment was a tad slow compared to your potential, but you picked up the pace nicely in subsequent laps. You have the speed, now let’s focus on refining those strength segments to maximize your performance. Remember, “It’s not about being the best, it’s about being better than you were yesterday.” 💪

Segments to Improve:

Now, let’s dissect the segments where you both can crank up the intensity and improve your overall scores:

• Sled Pull (00:04:39) - This segment was 28 seconds slower than average. To tackle this, incorporate more specific strength training focused on your back and legs. Consider the following:
• Heavy sled pulls: Aim for 3 sets of 30 meters at a challenging weight, focusing on maintaining form and power.
• Deadlifts: 4 sets of 8-10 reps. Keep the weight challenging but manageable, ensuring you engage your core and maintain a flat back.
• Core stability exercises: Planks, Russian twists, and hanging leg raises to build the necessary core strength for better sled performance.
• Rowing (00:05:43) - This was 36 seconds slower than average. To improve your rowing efficiency and power, try these:
• Interval rowing sessions: 5-minute warm-up, then 5x500m sprints with 2 minutes rest in between. Focus on technique to maximize power output.
• Strengthen your legs: Squats and leg presses will help develop the explosiveness needed for rowing. Aim for 3 sets of 8-10 reps.
• Technique drills: Work on your stroke rate and breathing patterns to enhance endurance and efficiency.
• Wall Balls (00:04:10) - You were 29 seconds slower than average here. Let’s fire up those quads and shoulders:
• Wall Ball drills: Practice 3 sets of 15-20 reps, focusing on a smooth squat-to-throw motion. Keep the ball high and engage your core.
• Goblet squats: 4 sets of 10-12 reps will help build the leg strength needed for explosive wall balls.
• Shoulder conditioning: Incorporate overhead presses and push presses to build shoulder endurance and strength.

The roxzone time of 00:08:04 was also slower than average by 37 seconds. This indicates that there’s room for improvement in transition speed. Work on your overall conditioning and practice quick transitions during your training sessions. Think of it this way: every second counts, and that time could be the difference between winning and just showing up!

Race Strategies:

• Pacing: Start a bit more conservatively in the first running segment. You’re both capable of faster times, but starting too fast can lead to fatigue in later segments. Find your rhythm early!
• Transitions: Practice your transitions during training. Make them as fluid as possible. Set up mock races and time yourself on how quickly you can go from one exercise to the next.
• Mindset: Stay positive! When you hit those tough segments, remind yourselves why you train. The pain is temporary, but the glory lasts forever. “Pain is just weakness leaving the body.” 💥

Conclusion:

Kathrin and Venja, you’ve both got the heart and the talent to excel in Hyrox competitions. Remember, the journey is just as important as the destination. Keep pushing your limits, refine those strength segments, and focus on your transitions. As you gear up for your next race, think of every training session as a step closer to your goals. Let’s make those weaknesses your strengths! And hey, if you ever feel tired, just remember: “You’re not tired. You’re just getting started!” 🏆

Keep grinding! The Rox-Coach is here to support you every step of the way. 💪