Marcel Maier, Luise Babl Hyrox Result

Overall Performance:

Marcel and Luise, you've both done an incredible job at the 2025 Vienna Hyrox competition, finishing 9th overall and 3rd in your age group! That’s in the top 1% of 640 athletes and top 1% of 217 athletes in your age category—seriously impressive! Your overall time of 00:56:05 shows you've got the endurance and grit needed to tackle this challenge.

However, your total running time of 00:32:07 is 00:29 slower than the average, which suggests you might lean more towards strength than speed. In Hyrox, it's crucial to find that perfect balance. Your pacing in the first running segment was a bit too fast, which left you slightly fatigued for the subsequent exercises. A strong start can set the tone, but it’s all about managing that energy for the long haul—think of it as a marathon, not a sprint! 🏃‍♂️💨

Segments to Improve:

• Running 1 (00:03:51): Slower than average by 00:21. Focus on pacing strategies. Work on starting at a consistent speed rather than going all out immediately. Incorporate tempo runs where you run at a controlled pace to build endurance.
• Ski Erg (00:03:43): A mere second slower than average, but every second counts! Practice your technique to maximize your efficiency. Focus on driving with your legs and maintaining a strong core throughout the movement.
• Sled Push (00:01:38): 00:08 slower than average—time to turn that into a powerhouse move! Include sled pushes in your routine, but also work on leg strength with squats and lunges. Try to get comfortable with explosive starts, as this will help you accelerate faster off the line.
• Running 4 (00:04:07): 00:05 slower than average. This indicates fatigue might be setting in. Focus on your breathing and maintaining form as you tire. Include long runs in your training, especially after strength workouts, to simulate race fatigue.
• Roxzone (00:03:29): 00:06 slower than average. Transition times are crucial! Work on drills that mimic the transitions between running and exercises. Practice quick changes in gear and mindset to minimize downtime.

Training Strategies:

To turn these segments into strengths, here’s a tailored strategy:

• Running Drills: Incorporate interval training and tempo runs into your weekly routine. For instance, run at a challenging pace for 1 minute, then recover for 2 minutes. Gradually increase the intensity over weeks.
• Sled Push Training: Include heavy sled pushes at the start of your workouts to build strength and power. Aim for short, explosive pushes (20-30 meters) with adequate rest in between.
• Roxzone Focus: Set up a circuit that includes running followed by a strength exercise, then back to running. Time your transitions and aim to improve each session. This could look like: 400m run, 10 burpees, 400m run—aim to cut down that transition time!
• Technique Work: For the Ski Erg and other exercises, focus on form. Use mirrors or record yourself to ensure you’re maximizing each rep. Consider working with a coach to refine your technique.
• Endurance Building: Add long runs at a conversational pace to help build your aerobic base. This will help you feel fresher during the race segments, especially in the latter half.

Race Strategies:

Time to strategize! Here are some tips for race day:

• Pacing: Start with a controlled pace in the first running segment. Aim for a speed that allows you to push harder in the later running segments rather than burning out too early.
• Transition Focus: As you approach each transition, mentally prepare yourself for the next segment. Keep your gear organized and practice smooth transitions in training.
• Communication: If you're in a relay, communicate with Luise about pacing and technique. Support each other through the tough segments—teamwork makes the dream work!

Conclusion:

Marcel and Luise, you’ve shown incredible potential, and with a few tweaks here and there, you're primed to break through to the next level! Remember what David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Embrace the grind, tackle those weaknesses, and keep pushing your limits. 💪💥

And hey, if Hyrox were easy, they'd call it “Sitting on the Couch”! Keep that fire lit, and let’s get to work. You’ve got this! - The Rox-Coach