Henrik Schilling Hyrox Result

Overall Performance:

Henrik, you crushed it out there in Cologne! Finishing with an overall time of 01:07:21 puts you in the top 14% of a fierce crowd of 249 athletes, and 11th in your age group—top 16% of 67 competitors! That’s no small feat! Your total running time was 32:41, which is just a tick slower than average. Given your previous races, you’ve shown remarkable improvement, especially in your overall time compared to Stuttgart 2023 (01:22:42). The trajectory you’re on is impressive, and it’s clear you’ve put in the work. However, let’s look deeper. Your pacing strategy seemed to be a bit off; you started strong but not too strong. Your first run segment was a bit slower than average, clocking in at 04:02, which might have set the tone for the rest of the race. While you have a solid runner profile, there’s always room to enhance your strength and hybrid capabilities to complement that. Remember, even the strongest athletes need to work on their transitions—those can make or break your race time! Keep pushing those limits! 💪

Segments & Race Analysis:

Your race segments show a mix of strengths and areas needing attention. Here’s how they broke down:

• Running Segments: You showed solid running times, particularly in Running 2, where you clocked in at 03:45 (11th percentile). That’s a great pace, but your first segment at 04:02 (+00:26 compared to average) indicates you might have started a bit conservatively or just needed to find your rhythm.
• Strength Segments: The Sled Push (02:43) and Sled Pull (04:15) were not your strongest points, where you placed in the bottom 15th percentile. These are critical areas to focus on and can significantly impact your overall performance.
• Roxzone: Your time of 06:05 in the roxzone was slower than average, which suggests that you spent too much time transitioning. Let’s tighten that up!

Segments to Improve:

Now, let’s dive into the segments that need the most attention:

• Wall Balls: Your time of 05:51 puts you in the 35th percentile, and there’s a potential improvement of 01:17. This segment is crucial, so we’ll target it with 31% of your training focus. Try breaking down the movement—work on your squat depth and explosive power from the bottom. Aim for 3 sets of 10 reps with a moderate weight, focusing on form. You can also do a Tabata-style workout with wall balls to improve your efficiency and endurance.
• Total Run Time: You’re looking at a potential improvement of 01:03, which is 25% of your focus. To enhance your running, incorporate intervals of 800m at a faster pace, followed by 400m recovery jogs. This will help you build speed and endurance. Running drills like strides and hill sprints can also sharpen your speed for the race.
• Farmers Carry: Currently at 02:12, you have a potential improvement of 00:38 (15% focus). Increase your grip strength and overall body stability. Use heavier weights with shorter distances (30-50m) for your carries, and focus on maintaining a strong posture throughout.
• Burpees Broad Jump (BBJ): Your time of 03:29 indicates a need for improvement, with potential gains of 00:35 (14% focus). Drill these with maximum efficiency—try focusing on your landing mechanics and explosiveness. You can do workout circuits that incorporate BBJs with shorter rest periods to build endurance.

Race Strategies:

To maximize your performance, consider these strategies:

• Pacing Strategy: Start your first run slightly faster than you did this time but not at max effort. Aim to find your rhythm early on. Think of it as a warm-up lap—get into a groove without burning out.
• Transition Efficiency: Visualize your transitions. Plan where to drop and pick up equipment, and practice this during training. Less time spent fumbling means more time racing!
• Mental Toughness: Channel that Goggins mentality! When the going gets tough, remind yourself why you’re here. Use mantras like “I’m not done yet!” or “Embrace the grind!” to keep your focus sharp.

Conclusion:

Henrik, your performance in Cologne showcases your dedication and improvement. Remember, each race is a stepping stone, and with your current trajectory, you’re well on your way to becoming a powerhouse! Your next races in Maastricht, Frankfurt, and Utrecht are perfect opportunities to apply what you’ve learned and further hone your skills. Keep that fire burning! As David Goggins says, “You are now in the realm of the uncomfortable. It is time to make that your home.” 🏆

So, gear up, stay motivated, and let’s tackle this training plan head-on! And remember, every wall ball is just another opportunity to throw your excuses out the window! 💥

Stay strong, keep grinding, and let’s get after it! This is The Rox-Coach, signing off! 💪