Overall Performance:

Pascal Hatz and Brun Keller, you both crushed it out there in the 2025 Stuttgart Hyrox competition! Finishing 21st overall puts you in the top 5% of 387 athletes, and 13th in your age group means you’re in the top 10% of 122 athletes. Now, that’s something to be proud of! Your overall time of 57:00 shows you've made significant strides since your past races. With a total running time of 29:08, you're clocking in 54 seconds faster than average—definitely a sign of a runner profile! But just like a Hyrox course, the road to improvement is never straight. Let’s break down where you excelled and where you can still push your limits. Remember, every champion was once a contender that refused to give up! 💪

Segments & Race Analysis:

Now, let’s dive into the nitty-gritty. Your pacing was generally solid, but there were a few speed bumps along the way. For example, your splits show that you started a bit slower during Running 1, coming in at 03:46, which is 8 seconds off the average. However, you picked up speed in Running 2 and maintained a good pace in the subsequent running segments, showing your adaptability and determination. The real kicker was your Roxzone time, which took a toll on your overall performance. A slower transition time of 6:14, which is 1:53 longer than average, indicates that you were either resting too much or not focused enough on maintaining your momentum. Remember, every second counts in Hyrox! 🕒

Segments to Improve:

Let’s talk about the segments that need a little TLC. The Sled Push is where you can make a significant impact. You recorded a time of 01:53, which is 5 seconds slower than average. If you can shave off just 18 seconds, you could hit 01:35. This segment is crucial for building strength and power, so it deserves 33% of your focus during training. Here’s how you can make it happen:

Strength Training: Incorporate heavy sled pushes into your routine, focusing on both strength and speed. Aim for 4-5 sets of 10-15 meters with a heavy load. Rest as needed, but keep it under 2 minutes to mimic race conditions.
Power Drills: Use resistance bands to perform sled pushes. This will help you develop explosive strength. Try doing 5 sets of 30 seconds at maximum effort.
Form Corrections: Focus on keeping your hips low and driving with your legs. A common mistake is to lean too far forward, which can sap your power. Maintain a strong, upright torso.
Compromised Running Scenarios: After your sled pushes, head out for a short run (400m) to simulate the transition. This will help you adapt to running on tired legs, a crucial skill for Hyrox.

With consistent focus on these strategies, you’ll develop the strength to dominate the sled push and other strength segments. Remember, “When you think you’re done, you’re only 40% done!”

Race Strategies:

Now, let’s strategize for your next races. Here are some actionable tips for improving your overall performance:

Start Strong, Finish Strong: You’ve shown that you can finish strong, so don’t be afraid to start with a little more aggression in your running segments. Just be wary of going too fast right out of the gate!
Focus on Transitions: Use your Roxzone strategically. While it’s essential to recover, try to keep it under 4 minutes. Visualize each transition and practice them during your training sessions to ensure smooth changes from running to strength.
Stay Mindful: Keep your mental game strong. During the race, focus on your breathing and remind yourself of your goals. Think about where you can push harder, and visualize crossing the finish line strong!
Hydration and Nutrition: Don’t underestimate the power of proper fueling. Make sure you’re well-hydrated and have a nutrition plan in place before and during the race.

Implement these strategies, and you’ll be better prepared for the challenges ahead. Remember, “Success is a journey, not a destination.” Keep grinding! 💥

Conclusion:

Pascal and Brun, you both have shown exceptional improvement and dedication in your Hyrox journey. Your next relevant races are coming up fast: the “Well Come FIT HYROX” in St. Gallen, Switzerland on January 16, 2026, followed by “All Inclusive Fitness HYROX” in Cologne on April 16, 2026, and “HYROX Mechelen” in Belgium on March 26, 2026. With your current trajectory, I believe you can achieve even greater heights!

As you prepare, keep in mind that champions are made in the off-season. Consistent effort, focus, and a dash of humor will go a long way—after all, if running was easy, it would be called “walking”! Keep pushing yourselves, and let's aim for those podium finishes! 🏆 Remember, “The only bad workout is the one that didn’t happen.”

Stay strong, stay focused, and let’s crush those upcoming races! You’ve got this!

— The Rox-Coach

Pascal Hatz, Luis Schnuer, Nikolai Gildemeister, Nils Kirchhöfer vs Pascal Hatz, Brun Keller

Confronto percentile

Tempi chiave

Differenza split per split

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