Alice Schürer Hyrox Result

Overall Performance:

Alice, you crushed it out there in Barcelona! Finishing overall 21st out of 162 athletes puts you in the top 12%, and 7th in your age group is no small feat either! Your overall time of 1:06:23 marks a significant improvement compared to your previous races, especially when you consider that your total running time was 30:27, which was 2 minutes and 36 seconds faster than the average for your finish time. This shows you're leaning more toward a runner's profile, but we never want to be just a runner; we want to be a Hyrox machine! 💪

Your pacing during the race was solid, but it appears you started a bit too fast in the first segment. Remember, the race is a marathon, not a sprint – unless you’re sprinting to the finish line, of course! Looking at the splits, you have dramatically improved since your last races. For instance, you were 10:59 seconds faster than your 2022 Las Vegas race and 2:58 faster than your Vienna race in 2022. Each race is a learning opportunity, and your progress is evident!

Segments & Race Analysis:

Your segment performance reflects both your strengths and areas for improvement. Here’s a quick breakdown:

• Running 1: 03:30 – You set a quick pace here, which is impressive, but you were 16 seconds faster than average. You might want to find a balance here to conserve energy for the later segments.
• Ski Erg: 04:48 – This was 24 seconds slower than average. It seems like you might need to work on your technique or endurance here.
• Sled Push: 03:33 – A solid effort, but still 41 seconds slower than average. We can definitely enhance your strength training here.
• Wall Balls: 05:15 – This stood out as your slowest segment, 1:02 slower than average. We’ll have to tackle this head-on.
• Roxzone: 04:39 – You spent more time here than average, indicating potential resting or transition time issues. Improving your overall fitness and transition speed will help here.

Overall, your running segments were consistent, but you need to work on your strength segments to match your running prowess. This hybrid approach will make you more formidable in future races!

Segments to Improve:

Let’s dive into the segments where there’s the most potential for improvement:

• Wall Balls:
  • Current Time: 05:15
  • Target Time: 03:54
  • Potential Improvement: 1:21
  • Focus During Training: 31%

  For wall balls, focus on explosiveness and endurance. Incorporate high-rep wall ball workouts in your training. Try doing sets of 20-30 reps, focusing on form, and then gradually increase the weight. Also, practice pacing to avoid burning out too quickly.

• Sled Push:
  • Current Time: 03:33
  • Target Time: 02:22
  • Potential Improvement: 1:11
  • Focus During Training: 27%

  Strength is key here. Incorporate heavy sled pushes in your routine, focusing on short, intense bursts with moderate rest periods. You can also perform squat variations to improve your leg strength.

• Sled Pull:
  • Current Time: 04:50
  • Target Time: 03:59
  • Potential Improvement: 0:51
  • Focus During Training: 19%

  To improve your sled pull time, focus on your upper back and core strength. Exercises like bent-over rows, deadlifts, and core stability workouts will enhance your pulling power.

• Ski Erg:
  • Current Time: 04:48
  • Target Time: 04:17
  • Potential Improvement: 0:31
  • Focus During Training: 12%

  For the Ski Erg, focus on technique and endurance. Incorporate interval training on the machine, alternating between high intensity and recovery periods.

Race Strategies:

Now let's talk about strategies to implement during your next races:

• Pacing: Start at a sustainable pace, especially in the first two running segments. You don’t want to burn out too soon. Remember, it’s about finishing strong, not just starting fast!
• Transitions: Practice your transitions in training. Try to minimize downtime between exercises. Think of it as a relay race where every second counts – because it does!
• Hydration & Nutrition: Make sure you’re fueling your body correctly before and during the race. A well-timed gel or drink can make a big difference when you hit those tough segments.
• Mindset: Visualize your race success. Channel your inner Goggins and remind yourself that discomfort is just a part of growth. Embrace it! "The only way to grow is to get uncomfortable."

Conclusion:

Alice, you’re on a fantastic trajectory! Your improvements in time and performance are commendable, but there’s still room to grow. As you gear up for upcoming races in Valencia, Bordeaux, and Madrid, use this feedback to sharpen your skills and tackle those segments head-on. Remember, every rep counts, every second matters, and every race is a chance to show how tough you really are. 💥

Keep pushing, keep training hard, and stay committed to your goals. As you know, "It’s not about being the best. It’s about being better than you were yesterday.” Let’s turn those weaknesses into strengths and dominate the next race! You got this! 🏆

Lastly, remember to throw in a few jokes during your training sessions – after all, if you're not having fun, you're doing it wrong. Why did the wall ball break up with the sled? Because it couldn’t handle the pressure! Keep smiling, Alice, and let’s gear up for the next challenge!

- The Rox-Coach