Maren Nowak, Jacqueline Mühlhausen Hyrox Result

Overall Performance:

Maren Nowak and Jacqueline Mühlhausen, you both took on the Hyrox challenge in Karlsruhe like a pair of gladiators charging into the arena! Finishing with an overall time of 01:41:35, you placed 527th out of 623 athletes, landing you in the top 84% overall, and 224th in your age group, which is a solid top 83% out of 267 athletes. That's a commendable achievement, especially considering the level of competition!

Now, let's break down your performance. Your total running time of 01:08:35 is +09:37 compared to the average, indicating that while you can hold your own on the track, there’s a bit of room to shave off some time. Your best lap of 08:46 proves you're capable of speed when it counts. However, you need to work on your pacing, particularly in those early segments. Starting fast is great, but only if you can maintain that pace throughout the race. Think of it like a marathon, not a sprint!

With your current profile, it seems you lean slightly towards the strength side, given your slower running times compared to the average. The key here is to enhance your running stamina while maintaining your strong performance in the strength-based exercises. Let's dig deeper into the segments for a comprehensive analysis!

Segments & Race Analysis:

Breaking down your splits reveals some interesting insights:

• Running 1: You kicked off with a blistering 04:36, which was a significant improvement over the average. However, it placed you in the 21st percentile, indicating that you may have started a bit too aggressively.
• Ski Erg: Held your ground with a 04:46, close to average. You’re right in the middle of the pack here, which is solid.
• Running 2: You hit a 08:46, which is incredible, climbing up to the 98th percentile. Clearly, you know how to push it when your legs are already warmed up!
• Sled Push: This is where you hit a speed bump at 01:28, placing you in the 16th percentile. Time to pump up that leg power!
• Running 3: Your time here was 09:04, again in the 98th percentile. Keep this momentum going!
• Sled Pull: You struggled with a time of 03:31 in the 23rd percentile. Let’s get those back muscles firing!
• Running 4: You slowed down to 09:27, but this still puts you at the 99th percentile. There’s potential here!
• Burpees Broad Jump: A solid 03:48, right in the 43rd percentile. You can push this further!
• Running 5: You clocked in at 09:07, a solid performance in the 97th percentile.
• Rowing: A time of 05:26, just a tad slower than average—you're still in the game!
• Running 6: Another 09:04, showing that consistency is on your side.
• Farmers Carry: At 01:29, you need to work on grip strength and stability, as you're in the 8th percentile.
• Running 7: You hit 09:20, which is still strong, holding in the 98th percentile.
• Sandbag Lunges: You clocked in 03:28, which is right in the middle of the pack at the 44th percentile.
• Running 8: You finished strong with a 09:15, keeping you in the 94th percentile.
• Wall Balls: Coming in at 03:42, you’re just a bit off the average mark.

The overall analysis suggests that while your running times show potential, there are key segments, particularly in strength exercises, that require focused improvement. Let's tackle those segments!

Segments to Improve:

Now, let’s turn our attention to the segments where you can gain the most ground. The most glaring areas are:

• Sled Push: Your performance was significantly below average, with a time of 01:28. Aim for a potential improvement of around 3:00 in this segment. Focus during training: 20%.
• Sled Pull: Your time here of 03:31 needs to be a priority. Potential improvement could be around 2:00, so let’s make this a focus during training: 15%.
• Farmers Carry: At 01:29, you are in the bottom percentiles. Aim for improvement of 0:40, focusing on grip strength and core stability: 10%.

Here’s how to work on these segments:

• Sled Push Drills: Incorporate heavy sled pushes into your weekly routine. Start with lighter weights and gradually increase. Focus on driving through your legs and keeping a low posture.
• Sled Pull Techniques: Work on both horizontal and vertical sled pulls. Use a resistance band for added strength training. Train your back and legs with deadlifts and rows.
• Farmers Carry Training: Use heavy dumbbells or kettlebells for farmers carries. Aim for longer distances to build endurance, and focus on maintaining proper form to engage your core and grips.

In addition to these exercises, incorporate full-body compound movements to enhance overall strength and stability. Your training should consist of:

• Deadlifts, squats, and bench presses for strength.
• Interval sprints to build that running endurance.
• Mobility work to improve your overall flexibility and range of motion.

Remember, it's about turning those weaknesses into strengths. As David Goggins says, “You are not done when you feel like you are done. You are done when you have nothing left to give.” 💪

Race Strategies:

Next up, let’s talk strategy for your upcoming races. Implement these strategies to optimize your performance:

• Pacing: Start conservatively in the first segment. Aim to keep your heart rate controlled. You can always push harder as the race progresses.
• Transitions: Focus on minimizing your roxzone time. Practice transitions between exercises. Every second counts, and you can save time here by rehearsing smooth transitions.
• Breathing Techniques: Control your breathing during high-intensity segments. This will help maintain your energy levels and manage fatigue.
• Focus on Nutrition: Fuel your body with the right nutrition before and during the race. Stay hydrated and consider quick energy sources for endurance.

Conclusion:

With the upcoming races on your horizon, including the ALL INCLUSIVE FITNESS HYROX in Cologne on April 10, HYROX Barcelona on April 25, and HYROX Belgium on April 5, you have ample opportunity to implement these strategies and improvements. Remember, every race is a learning experience, and each workout is a step closer to your goals. Embrace the challenges ahead!

As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training and watch how your performance flourishes! 💥

Keep pushing, keep grinding, and most importantly, keep having fun out there! The Rox-Coach is here to guide you every step of the way! You've got this! 🏆