Olivia Rohse Hyrox Result

Overall Performance:

Olivia, first off, congratulations on an impressive performance at the 2025 Vienna Hyrox! Finishing 34th overall and 6th in your age group puts you in the top 4% and 6%, respectively, of all athletes. That’s nothing short of phenomenal! 💥 Your overall time of 01:05:49 showcases your dedication and hard work, but let's dive deeper to identify areas where you can unleash even more potential.

Your total running time of 00:34:48 indicates that there's a bit of room for improvement on the running side, as you were 43 seconds slower than the average. While your best running lap of 00:04:05 shows that you have speed, the splits suggest that you might have started a touch too fast in the first segment (00:04:03). This could have cost you a bit of energy later on in the race. Think of it like this: you don’t want to sprint to the fridge only to find there’s no pizza left! 🍕

Overall, your profile leans more toward being a hybrid athlete, but with a bit more focus on strength, especially in segments like the Sled Push and Wall Balls, you can really maximize your performance. Let’s break it down further.

Segments to Improve:

Here are the segments that showed the most potential for improvement:

• Wall Balls: 00:03:43 (21 seconds slower than average)
• Sled Push: 00:02:04 (2 seconds slower than average)

Wall Balls: This segment took a toll on your overall time. To improve this, focus on your technique first. Ensure you're hitting full depth on your squats and maintaining a strong core throughout the movement. Here are some drills to enhance your performance:

• Wall Ball Technique Work: Spend dedicated time practicing your wall ball technique. Focus on explosive movements and perfecting your squat depth. Aim for sets of 10-15 reps with a lighter ball if necessary, gradually increasing weight as you improve.
• Plyometric Squats: Incorporate plyometric squats to build explosive strength. Start with bodyweight squats and progress to weighted squats, focusing on jumping explosively at the top of each rep.
• Core Strengthening: Wall balls rely heavily on your core. Add planks, Russian twists, and medicine ball slams into your routine to build stability and strength.

Sled Push: You were just a couple of seconds off the average here, but every second counts in Hyrox! To enhance your sled push, try these:

• Sled Push Drills: Regularly incorporate sled pushes into your training, focusing on form and power. Use varying weights to challenge yourself and build strength.
• Leg Press and Squats: Strength training for your legs will directly benefit your sled push. Include exercises like squats and leg presses to build overall leg strength.
• Plyometrics: Just like with wall balls, plyometric exercises will help you develop explosive strength. Box jumps or broad jumps can enhance your power output.

Race Strategies:

Now, let's talk strategy. You want to be smart about pacing and transitions:

• Pacing: Start your running segments conservatively. You want to conserve energy for the latter parts of the race, especially after high-intensity exercises. Remember, it’s a marathon, not a sprint—unless we’re talking about the sprint to the finish line!
• Transitions: Your roxzone time was 00:03:53, which was 27 seconds faster than average. Aim to keep that momentum! Practice transitioning efficiently between exercises in your training sessions. Set up mock races to simulate the event and practice moving quickly from one exercise to another without losing focus.

Conclusion:

Olivia, you’ve shown incredible potential and grit at Vienna! Remember, "The only way to achieve the impossible is to believe it is possible." Let that sink in as you train. Focus on the areas we discussed, and don’t forget to enjoy the process. Embrace the sweat, the grind, and the occasional wall ball that ends up on your face—it's all part of the journey! 💪

Keep pushing yourself, stay committed, and most importantly, have fun! You’ve got this, and I’m here to help you unleash that inner beast. Time to turn those weaknesses into strengths and show the world what you're made of! Let’s go! 🏆

— The Rox-Coach