Tom Kistner Hyrox Result

Overall Performance:

Tom, you crushed it out there in Berlin! With an overall finish time of 01:09:59, you landed in the top 39% of 548 competitors—pretty stellar, if you ask me! In the 35-39 age group, you ranked 53rd, which is also a solid position among 128 athletes. Your pacing showed a mix of strategy and a fighter's spirit; however, it seems you kicked off a bit fast. Your first lap was a cheeky 02:58, which is 49 seconds faster than average. While it's great to have that burst of speed, it may have cost you a bit later in the race. It suggests you're more of a runner than a strength athlete, so let's leverage that for your next races! 💪

Segments & Race Analysis:

Let’s dive into the nitty-gritty! You had some standout moments, especially with that impressive best running lap of 03:25. However, your total running time of 30:27 was 3:12 faster than average, showcasing your strength as a runner. But let’s not overlook the areas where you can improve. The Roxzone, where you spent 7:03, was slower than average by 2:17. This tells me there’s room to tighten up transitions and overall fitness. If we can shave some time there, you’ll be unstoppable! Your segments varied quite a bit, but a few stood out as needing attention—let’s get to that!

Segments to Improve:

• Wall Balls: You clocked in at 06:29. That’s a solid segment, but there’s a significant potential improvement of 01:35. This should be a primary focus—let’s work on that technique and efficiency. Aim for 41% of your training time here. Try high-rep wall ball drills with a focus on explosive power and pacing. Start with sets of 15-20, resting minimally between sets. Consider adding a wall ball to squat transition to improve your endurance.
• Sandbag Lunges: Your time was 04:43, with a potential improvement of 00:53. This should be about 23% of your training focus. Work on your lunge form to maximize efficiency. Incorporate weighted lunges into your routine, and practice lunging with quick transitions—this will help with pacing during the race.
• Burpees Broad Jump: You completed this in 03:49. We’re looking to improve by 00:38. Focus 16% of your training on this. Try doing sets of 10-15 burpees followed immediately by broad jumps. Time your rest to mimic race conditions, aiming for quick transitions.
• Sled Push: You finished this segment in 03:02. There’s room for a 00:20 improvement, so let’s allocate 8% of your focus here. Work on sled pushes with varying weights and incorporate short sprints in between. This will build your strength and endurance.

Race Strategies:

Now let’s talk strategy. First off, start with a solid warm-up, focusing on mobility and joint activation. You know the drill—get those muscles ready to fire! During the race, keep your pacing in check. Start strong but controlled. If you feel like you’re flying during the first running segment, throttle back just a tad. Remember, it's not a sprint; it's a race to the finish line, not the first lap! 🏃‍♂️

For transitions, practice quick changes during training. Make a game out of it—how fast can you get from one exercise to the next without losing your breath? Finally, keep a mental note of your hydration and nutrition strategy. Fuel up right before and during the race to keep your energy levels steady.

Conclusion:

Tom, you’re already on the right path with your performance in Berlin, but there’s always room to grow! The next major race is in Poznań on December 13, 2025. That’s a great opportunity to put all this training into practice and see how much you can improve! Keep working on those wall balls and lunges, and remember—“It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing those limits! 💥

And hey, if anyone ever tells you that you can’t do it, just smile and say, “I’m not training for a marathon; I’m training for a Hyrox!” Let’s get after it, and I’ll see you in the Roxzone!

Yours in fitness,

The Rox-Coach