Ulrike Schoening Hyrox Result

Overall Performance:

Ulrike, you tackled the 2025 World Championships with tenacity and heart, finishing with an overall time of 01:22:30. This places you in the top 57% of 731 athletes and 90% in your age group. That's a solid achievement, especially in a competitive environment! Your pacing shows that you have a strong foundation, but there’s room for improvement in your speed and strength. Your total running time of 39:52 is marginally faster than average (+00:09), signaling that you have a runner's profile. However, we need to shift focus to enhance your strength segments to match your running capabilities. Remember, “You’re not a drop in the ocean; you’re the entire ocean in a drop.” Let’s unleash that ocean of potential!

Segments & Race Analysis:

In analyzing your race, we noticed some key segments where you shined and others that require fine-tuning. While your first running segment was a bit slower than average (+02:01), your best running lap of 04:14 showcases your potential to push much harder. The ski erg and sled pull segments, however, were not at the level you’re capable of achieving. In particular, the sled push and burpees broad jump segments had some significant room for improvement. If we can tighten up your transitions (roxzone), you’ll save precious seconds. Remember, “The only way to get better is to push your limits,” so let's tackle those segments and make them your strongholds!

Segments to Improve:

• Total Running Time: You can improve your total running time by approximately 01:07 (from 39:52 to 38:45). This needs about 29% of your training focus.
  • Training Strategy: Incorporate interval training on the track, focusing on speed and endurance. Aim for 800m repeats at a pace faster than your current race pace, resting for only half the time it took you to run each interval.
  • Specific Drills: Tempo runs at 80-85% of your max effort for 20-30 minutes will help increase your lactate threshold. You can also try hill sprints to improve your explosive power.
• Wall Balls: A potential improvement of 00:50 (from 06:20 to 05:30) indicates you should focus 21% of your training here.
  • Training Strategy: Increase your volume and intensity by incorporating wall ball workouts into your routine. Try performing 3-4 sets of 15-20 reps with minimal rest.
  • Specific Drills: Focus on your form—keep your core tight and ensure you’re squatting low enough. You can also add front squats or thrusters to improve strength and technique.
• Sled Push: Potential improvement of 00:47 (from 04:13 to 03:26) suggests that 20% of your training should focus here.
  • Training Strategy: Work on your leg drive and core stability. Incorporate heavy sled pushes, focusing on maintaining a strong posture throughout the movement. Start with lighter weights and increase as you develop strength.
  • Specific Drills: Perform pushing drills on a sled with varying weights while maintaining a consistent pace. Also, include lunges and step-ups to increase leg power.
• Burpees Broad Jump: Potential improvement of 00:44 (from 05:16 to 04:32) requires 19% of your focus.
  • Training Strategy: Practice explosive movements in your workouts. Incorporate burpees into high-intensity intervals, focusing on form and speed.
  • Specific Drills: Combine burpees with broad jumps in a circuit format. Work your way up to performing 10 reps of each in a row, concentrating on minimizing rest time.
• Sandbag Lunges: There’s a potential improvement of 00:21 (from 04:58 to 04:37), which can take up 9% of your training focus.
  • Training Strategy: Increase your overall stability and strength. Focus on your form and depth when lunging.
  • Specific Drills: Incorporate weighted lunges into your routine, aiming for higher repetitions or distance each week. Try reverse lunges to target your glutes and hamstrings more effectively.

Race Strategies:

• Start Strong, Finish Strong: Your first running segment should be controlled. Aim for a pace that feels sustainable but also challenges you. Don’t come out of the gate like a racehorse; save some fire for the latter rounds! 🏃‍♀️
• Transition Efficiency: Focus on minimizing your roxzone time. Plan your transitions during training, practicing how to move quickly and efficiently between exercises. Think of it as a dance—smooth and quick! 💃
• Stay Hydrated and Fueled: Make sure to hydrate well before and during the race. A well-fueled body is a well-performing body. “You can’t pour from an empty cup,” so fill up those tanks! 🥤
• Mindset: Keep a positive and competitive mindset throughout the race. Visualize your success and remember why you began this journey. “What’s the point of being alive if you don’t at least try to do something remarkable?” - John Green

Conclusion:

Ulrike, you have shown tremendous growth from your past races, and your current performance is a testament to your hard work and dedication. With a few focused adjustments, we can elevate your game to new heights. Remember, every small improvement adds up, just like every drop contributes to the ocean! 🌊

As you prepare for your next upcoming races—F45 HYROX Toronto on October 3rd, HYROX Dallas on November 21st, and INTERSPORT HYROX Stockholm on December 19th—keep this feedback in mind. Each race is an opportunity not just to compete but to learn and grow. As David Goggins says, “You are not just a number; you are the whole damn equation.” So let’s keep pushing those boundaries and prove that you can be even more remarkable!

Now lace up those shoes and let’s get to work, Ulrike! The next chapter of your Hyrox journey is just around the corner. Remember, “Pain is temporary, pride is forever.” 💪

Keep smashing it,

The Rox-Coach