Overall Performance:

Arndt, first off, let’s just take a moment to appreciate your performance at the 2025 Berlin Hyrox event. Finishing with an overall time of 01:11:47, you landed in the top 25% of 2,594 competitors, and top 28% in your age group of 30-34. That’s quite the accomplishment! You've clearly made progress since your last race in 2024, where you clocked in at 01:13:01. This improvement of 1:14 really showcases your dedication and hard work.

Now, let’s talk about your pacing. Your total running time of 35:08 is notably faster than the average, which hints at a more runner-oriented profile. It appears that you’ve got the endurance to carry you through, but we need to work on your strength elements to become a more balanced athlete. Your splits indicate that you might have started off a bit too fast, particularly in the first running segment. This could have contributed to some slower transitions and performance in subsequent strength exercises. Remember, Hyrox is a marathon, not a sprint—unless you’re a cheetah, then maybe it is! Keep that in mind for your upcoming races. 💪

Segments & Race Analysis:

Looking over your race segments, we see a mixed bag of performance that offers both strengths and areas for improvement. Your best lap time of 04:07 in Running 2 shows potential, but other running segments, particularly Running 5 and Running 8, slowed you down compared to the averages. Your transitions, or Roxzone, at 07:34 were noticeably slower than average, indicating that you spent more time resting or transitioning than you ideally should have.

Here's a brief breakdown of how your segments fared compared to the averages:

Running 1: 03:32 (-00:29 compared to average) - A strong start, but perhaps too aggressive.
Ski Erg: 04:19 (+00:06 compared to average) - Steady, but room for speed.
Sled Push: 02:39 (+00:10 compared to average) - We can definitely push harder!
Sled Pull: 03:17 (-00:44 compared to average) - This segment needs serious attention.
Roxzone: 07:34 (+02:14 compared to average) - Let's tighten this up.

Your race strategy needs to account for these elements: the strength segments are where you lost time, and your Roxzone shows that you can improve your overall fitness and transition time. It’s all about finding that balance between running and strength, like a fine wine, Arndt—let’s get you well-rounded! 🍷

Segments to Improve:

Now, let’s tackle the segments that have the most potential for improvement. Here’s a detailed look at areas where you can focus your training to turn weaknesses into strengths:

Sandbag Lunges
- Current Time: 04:27
- Target Time: 03:44
- Potential Improvement: 00:43
- Focus During Training: 27%
To improve your sandbag lunges, focus on both strength and endurance. Incorporate weighted lunges into your routine, gradually increasing the weight while maintaining form. Try to perform sets with a focus on explosiveness during the upward motion. Practice lunges over various distances and terrains to mimic race conditions. Consider adding a plyometric component to your lunges to boost power!
Total Running
- Current Time: 35:08
- Target Time: 34:26
- Potential Improvement: 00:42
- Focus During Training: 26%
Since your total running time is already faster than average, we want to maintain that while improving your strength segments. Incorporate interval training to enhance both speed and endurance. Long runs at a steady pace will build your aerobic capacity, but don’t forget to throw in hill sprints to build strength!
Sled Push
- Current Time: 02:39
- Target Time: 02:05
- Potential Improvement: 00:34
- Focus During Training: 21%
To make the sled push your new best friend, focus on leg strength and technique. Incorporate heavy squats and deadlifts into your strength training routine. Practice pushing the sled for short distances, focusing on maintaining a strong, low position to engage your legs and core effectively. Use explosive movements to build power in your legs.
Burpees Broad Jump
- Current Time: 03:57
- Target Time: 03:37
- Potential Improvement: 00:20
- Focus During Training: 12%
For the BBJ, work to improve your explosive power and endurance. Incorporate plyometric drills such as box jumps and burpees into your training. Ensure your form is solid, focusing on quick transitions between movements. Try to perform these as part of a circuit to replicate race conditions.

Race Strategies:

As you prepare for your next races, consider these strategies to optimize your performance:

Pacing: Start off at a sustainable pace. You’ve got the endurance, but starting too aggressively can lead to burnout. Aim for a pace that allows you to maintain your energy through all segments.
Transition Efficiency: Work on your transition times during training. Set up mock races where you practice moving quickly from one exercise to the next. Every second counts, so don’t let those transitions eat up your hard-earned time!
Strength-Endurance Balance: Ensure your training reflects the balance between running and strength. Incorporate mixed workouts that challenge both aspects, simulating race conditions.
Mindset: Stay mentally strong. Remember, “You are not a product of your circumstances. You are a product of your decisions.” – Stephen R. Covey. Keep pushing yourself! 🏆

Conclusion:

Arndt, you’ve shown tremendous growth since your last race, and the potential for even greater heights is there for you. Looking ahead, your next races are:

HYROX POZNAN on December 13, 2025, in Poznań, Poland
Intersport HYROX Hamburg on October 3, 2025, in Hamburg, Germany
HYROX GDANSK on October 12, 2025, in Gdańsk, Poland

Use this feedback to continue refining your training and sharpening your skills. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that fire burning, stay committed, and let’s crush these next races together! And hey, if anyone asks, tell them you’re training for the Hyrox Olympics—because every race is just a step towards greatness. 💥

Keep pushing, Arndt! You've got this!

Your Rox-Coach