Overall Performance:

Simon, congratulations on your performance at the 2025 Stuttgart Hyrox competition! Finishing with an overall time of 01:17:37 puts you in the top 46% of the 325 athletes in your division, and 32nd in your age group of 35-39 (top 43% of 74 athletes). That’s no small feat! Your pacing strategy shows that you’re a hybrid athlete, but there’s definitely room to sharpen your performance. Your total running time of 33:56 is impressively faster than the average, indicating a strong running profile. However, let’s make sure your strength segments don’t lag behind your running—because nobody wants to be that guy who trips over his own shoelaces during the Farmers Carry! 😅

Segments & Race Analysis:

Looking at your race segments, it’s clear that you have a solid foundation, but there were a few hiccups that we can address. Your first running segment was a bit slower than average, which could suggest that you went out too fast or that you were still warming up—seeing a 04:27 compared to the average isn’t quite the start you might want. You performed well in the Burpees Broad Jump, but there’s significant potential for improvement (more on that later). The Roxzone, where you spent 7:40, is also slower than average, suggesting that you might have taken more time to transition or rest. Let’s get that down and boost your efficiency!

Segments to Improve:

Now, let’s dive into the segments where you can squeeze out some extra seconds and really elevate your game:

Burpees Broad Jump:
- Current Time: 04:45
- Potential Improvement: 00:52 (target time: 03:53)
- Focus during training: 27%
To improve your BBJ, focus on explosive power and landing mechanics. Incorporate plyometric drills like box jumps and depth jumps into your routine. Aim for 3-4 sets of 8-10 reps, ensuring that you emphasize a soft landing to protect your joints.
Farmers Carry:
- Current Time: 02:44
- Potential Improvement: 00:48 (target time: 01:56)
- Focus during training: 25%
For the Farmers Carry, work on grip strength and overall core stability. Try carrying heavy kettlebells or dumbbells for 30-50 meters, focusing on maintaining your posture and speed. Incorporate Farmer's Walk variations into your weekly strength sessions, aiming for 4-5 sets of 40-50 meters.
Sled Pull:
- Current Time: 06:00
- Potential Improvement: 00:42 (target time: 05:18)
- Focus during training: 22%
To improve your Sled Pull, focus on explosiveness and endurance. Incorporate sled pulls with different weights into your workouts, combining low-rep heavy pulls with higher-rep endurance pulls. Aim for 4-6 sets of 20-30 meters, ensuring you maintain a strong, steady pull throughout.
Wall Balls:
- Current Time: 06:29
- Potential Improvement: 00:34 (target time: 05:55)
- Focus during training: 17%
For Wall Balls, focus on technique and rhythm. Practice sets of 15-20 reps, ensuring your squat depth and throwing mechanics are on point. Incorporate interval training with wall balls, mixing them with short runs to simulate race conditions.

Race Strategies:

When it comes to race day, preparation is key. Here are some strategies to implement for better performance:

Pacing: Start slightly slower than your average pace in the first running segment to conserve energy for the strength segments. If you feel strong, you can always pick up the pace in the second running segment.
Transition Speed: Practice your transitions in training! Set up mock transitions where you simulate moving from one exercise to the next. The quicker you can get from running to strength segments, the better your overall time will be.
Mindset: Embrace the suck! Remember why you started and visualize crossing that finish line. As David Goggins says, “The only way you can go from where you are to where you want to be, is to suffer.”

Conclusion:

Simon, your performance at Stuttgart shows you have the potential to rise even higher. With your next races lined up in St. Gallen, Mechelen, and Cologne, you have the perfect opportunities to implement these strategies and training techniques. Remember, every race is a chance to learn and grow. Take the insights from this analysis and apply them—because improvement is a journey, not a destination!

Keep in mind, “The pain you feel today will be the strength you feel tomorrow.” So get out there, put in the work, and let’s see you crush those next races! You’ve got this! 💪💥

Stay strong, stay focused, and keep pushing your limits. Remember, I’m here to help you unlock your full potential. Let’s make your next race your best race! Go get ‘em, Simon! - The Rox-Coach