Stephanie Dornblut Hyrox Result

Overall Performance:

Stephanie, your performance at the 2025 World Championships was nothing short of impressive! Finishing 14th overall and 14th in your age group puts you in the top 1% of 730 athletes—talk about elite status! Your overall time of 01:10:35 showcases your commitment and hard work. Your pacing was solid; however, you started a bit too conservatively, as indicated by your first run split. You have a slight runner profile, but there's room for improvement in your strength segments. You’ve got the heart of a lion and the hustle of a cheetah—let's refine that combo! 🦁💪

Segments & Race Analysis:

In analyzing your race, we see that you had some standout segments, particularly in your running. You clocked a solid best lap of 03:51 in the second running segment, which shows your potential to be a formidable runner in this competition. However, your overall running time of 35:32 was +01:04 compared to the average. This indicates that while you’re a strong runner, there is room to sharpen that edge, especially considering your transitions were slower than average. Your roxzone time of 04:37 also shows that we can tighten up those transitions. The good news? You have the grit and determination to make it happen! 💥

Segments to Improve:

Let’s break down the segments where you can truly unlock your potential:

• Total Running Time: Potential Improvement: 02:19 (From 35:32 to 33:13), Focus during training: 49%
• Burpees Broad Jump: Potential Improvement: 00:54 (From 04:19 to 03:25), Focus during training: 19%
• Sled Push: Potential Improvement: 00:36 (From 03:11 to 02:35), Focus during training: 12%
• Sled Pull: Potential Improvement: 00:30 (From 04:44 to 04:14), Focus during training: 10%

Total Running Time:

Your total running time needs some attention. With a potential improvement of 02:19, we’ll focus on your running endurance and speed. Incorporate interval training sessions that focus on speed work, like 400-meter repeats at a pace faster than your goal race pace. Aim for 6-8 repeats with a 90-second rest in between. Additionally, long runs at a steady pace will help build your aerobic base. Consider doing a time trial every few weeks to track your progress. Remember, “The pain you feel today will be the strength you feel tomorrow.”

Burpees Broad Jump:

This segment showed a significant potential for improvement. You can benefit from increasing your explosive power and efficiency. To do this, incorporate plyometric training into your routine. Try drills like box jumps, broad jumps, and burpee variations to enhance your explosiveness. Aim for 3-4 sets of each exercise with 10-12 reps. Also, practice the burpee broad jump specifically; focus on maintaining a steady rhythm to reduce fatigue. “You will never know your limits until you push yourself to them.” Keep pushing! 💥

Sled Push:

Your sled push is another area where we can create more power and speed. With a potential improvement of 00:36, you should work on both strength and technique. Make sure to perform heavy sled pushes with lower weights but faster speeds. Try to include sled pushes at varied distances (10-20 meters) and build up to heavier weights over time. Aim for 4-6 sets with appropriate rest. Don’t forget to focus on your form. “You cannot climb the ladder of success dressed in the costume of failure.” Let’s make sure you’re dressed for success! 🏆

Sled Pull:

Your sled pull is also an area where we can extract more time. With a potential improvement of 00:30, consider focusing on your grip strength and back stability. Incorporate exercises like deadlifts, bent-over rows, and farmer's carries. These will build the strength needed for the sled pull. Aim for 3-4 sets of each exercise with moderate to heavy weights. Also, practice sled pulls with a focus on maintaining a steady and strong pull throughout the distance. “Strength does not come from physical capacity. It comes from an indomitable will.”

Race Strategies:

For your next races, let’s implement some strategic elements:

• Start Strong, Finish Stronger: Given your pacing, consider starting with a slightly faster pace in the initial running segments. This will help you establish your position and create momentum.
• Transition Efficiency: Practice your transitions during training. Consider setting up mock transitions to reduce downtime. A smooth transition can save you precious seconds!
• Hydration and Nutrition: Ensure you’re fueling adequately before and during the race. Proper hydration can affect your performance, especially in the latter stages of the competition.
• Visualization: Before your race, visualize each segment. Picture yourself executing each exercise with perfect form and speed. This mental preparation can make a huge difference! “You are what you believe yourself to be.”

Conclusion:

Stephanie, your performance at the World Championships was stellar, and there’s so much potential to unlock even more! With the next races in Toronto, Dallas, and Stockholm on the horizon, use this time to focus on the areas we discussed. Remember, improvement takes time, but with dedication, you will conquer those segments. “The only way to achieve the impossible is to believe it is possible.”

Keep pushing those limits, and let’s aim for personal records in your upcoming races! After all, success is not final; failure is not fatal: It is the courage to continue that counts. Let’s do this! 💪

Stay fierce, stay focused, and remember: every workout is a step closer to greatness. You've got this! - The Rox-Coach