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❤️‍🔥 Phil │ Athlete & Coach

@philniem

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👨‍🎓 BSc Sportwissenschaft & Ernährungw.
💪🏽 Personal Trainer
✖️ HYROX ProDouble 1:00:14
20 j. ⚽️ | 15+ j. Gym & athletic | Multisport
🏃‍♂️‍➡️HM 1:30:03

POSTS STORIES REELS

Runners math is easy.. 🤷‍♂️ Deluu.. 😂

War immer gut in Mathe, das Ergebnis stimmt nur nie obwohl ich richtig rechnen🤔🤔

#laufen #humor #lustig #runner #marathon

Gymhumor by @philniem

Dragonflag 🐦‍🔥 how many levels can u reach?

The ultimate full body tension exercise.

The lowering phase (negative) is the easier part.
But the full concentric return back up is significantly harder & is the true dragon flag full rep.

Big players:

1️⃣ Anti extension - high tension in your core especialy the rectus abdominis & transverse abdominis resisting the spine from arching under heavy load.

2️⃣ Elite Hip flexors - Iliopsoas works hard to keep the legs aligned with the torso.

3️⃣ Maxed glutecontraction - make body move as one rigid unit. Keeping a posterior pelvic tilt preventing hips from bending.

4️⃣ Latissimus & serratus anterior anchor the upper body & stabilize the shoulders.

#dragonflag #calisthenics #fitness #eliteworkout #freeletics by @philniem

Gym day is a rest day from running, running is a restday from the gym..
So running in the gym is a restday from both I guess 🧐

Sorry Doc can u explain again pls.

#running #athletelife #injury #hyrox #gymhumor by @philniem

💥New PB 🏁 - 1:00:14 🚀🚀
Double men Pro!

🏟️ Perfect Stage for a race like this @pgenarodowy - home of the polish national team.

🛬Straight from the airport to the race.
Went into this one with a hipinjury.

Running in pain.. eased it early.
& started to enjoy the feeling in this stadium. Thought fuck it.. just finish it. Have fun.. you pay for this 😂

🚀Speeded up again realizing that the hippain was quite manageable.

🏁 Finished in 1:00:14🥳
Both of us smashed our Double Pro PBs 🔥

This was more mental than physical.
Constantly adapting pace & effort because of the injury.

🧩 The fitness for sub 60 was there.. the injury changed the plan.. but never the mindset!

💪🏽Glad to see how hard work pays off.
The result of endless hours of determination.

Missing sub 60 by 15 seconds still hurts though 😂

Main takeaway.. circumstances are never perfect.

🌊Life throws you into cold water.. It doesn’t care if you are ready or not. The world keeps turning.. one storm after the other.
.. you need to learn how to surf 🏄🏼‍♂️

Also.. listen to your body!
Proud we found a way without going all out.

Special thanks to @maxsztuka 💪🏽

📈Thankful to hit new highs with someone who shows up, does the work & just locks in. Living for the grind as much as I do.

This def wasnt our peak. Next one, we’ll smash even harder💥

🔜Next Double PRO: Sub 60 loading🔋

#hyrox #hyroxpoland #athlete #hybridathlete #fitnessracing by @philniem

Hyrox Vienna 2k26 🥳😁

Rückblickend ultra happy über die gesamte erste Hyrox Experience! Nach jahrelangem Krafttraining machts richtig viel Spaß, wieder in etwas „schlecht“ zu sein und enormes Potential nach oben zu haben 😍

Klassisch unterschätzt, zu schnell gestartet und durch generell viel zu wenig Lauftraining die erste Hälfte des Races kurz vorm Blackout gewesen 😂 Aber anyway, hab’s geliebt und freu mich auf kommende Races 🥳💪🏼

Special thanks an @philniem, die @zone.fit.vienna Community und alle fürs Zuschauen 🥹🫶🏼 by @philniem

HYROX Pro Double 01:00:52 ✅

✖️Pro Division - a test of muscles & mind.
Race day proved the work.
Theres no luck. No shortcuts.

🎯 Chasing goals many want but few achieve - means quitting isn’t an option.
🔥 In the end, results count. Proud to have achieved this one. ✅

💥 60min in HYROX is a next level challenge. Its Discipline when tired. Focus when it hurts. Belief when quitting feels easier.

❤️‍🩹 Pneumonia knocked me 6 weeks out pre race - had very little hyroxspecific prep.

⏳But dont let that fool you! 20+ years of building my fitness carried me through. 🚀

⚡️As one of the fastest on the footballpitch - submaximal forceproduktion over time was never my biggest quality.

💪🏽But I don’t settle for average. Anywhere.
This wasn’t just us vs. others. The race tested my mental resilience to its limit.

💯 Big shoutout & thanks to @fcmschuster. This machine is an absolute phenom. 👏🏽

💥 Smashing sub 60 open single next day - outworking yearround hybrid athletes.
Pure determination & work ethic. Paced me through it - to rock this one - somehow always with a smile 😄🔥

Sub 61 - Goal achieved. ✅

Already locked in to sharpen race-specific movementpatterns - doing extrawork & overtimes - improving for the next one. 🚀
Thats how we grow. ❤️‍🔥 by @philniem

Neuer Halbmarathon PB 🔋🚀🔥

Those Cheers gave me wings 💯🚀

#marathon #halfmarathon #läufer #runner grazmarathon

Personal best
Persönliche Bestzeit
New Pr
Personal record by @philniem

Same stride, Same rhythm 💯 Sync up, Speed up 🚀

Thats how winners are made 🔥

Great session today. Mondays are for speed 🚀

#sync #trackandfield #intervalls #speed

ATHLETE
RUNNER
LEICHTATHLETIK
LÄUFERIN
SPEED
INTERVALLE
TRACK&FIELD by @philniem

New Halfmarathon PB ✅ 21,1km @ 1:30:03🔥
Great weather! Great company! Best Time(s) 🚀

🏆 Platz 38 von 548 - AG
🏅Platz 225 von 5422 - Gesamt

Bar raised & left some more in the tank for the next ⬆️💯

Eigentlich die letzten 3 Monate rein läuferisch nur Hyroxspezifisch trainiert. Deshalb sehr Happy mit der Zeit für einen spontanen Halbmarathon 🙌🏽

Großes Danke an @wemove.runningstore - kurzfristig ein Startplatz gewonnen 😍🚀

Learn from my mistakes:
🔽 Neue Carbonschuhe nicht erst 6 Tage vorm Race und nur für 10km einlaufen (für painless last 6 km🙃)
🔽 Pro tip: Garminsettings erst 48 Stunden vorm race umstellwn ohne Testlauf und midrace Durchschnittspace Bingo spielen 🤦‍♂️

#marathon #halbmarathon #grazmarathon #runner #laufen

PB’s Taste the Best 💯🔥

Best company 🚀🚀🚀 🔥

Somehow I always end up pacin’ others 🦅🦅

Best cheers along the way 🥳🔥🚀

Km 15 before the pain kicked in - test your shoes 15+ km in training!! 🙌🏽

Why am I doing this? When does this end? Wieso besteht Graz aus 90% Kopfsteinpflaster und 10% Straße 🤔

Raisin the bar for next races.. Progress ✅

All that to riiing my beeeellll😁🥳

Study your race! 🤔🫡 “Wo hab ich 0,14 Sekunden pro km verschwendet für sub 1:30 😂😂”

Reminder: Just being able to - is the greatest win!! 💯🙌🏽 Excited and happy for the next ones 😍 by @philniem

Achieved the Top 200(fastest Burpees) & made it to this @redbullaustria qualifier Event. 🚀

They decided to take a closer look at me 👀 cause I smashed burpees like almost noone else 🐰

Its just the start of my hyrox journey. On top of all the sports i do - my training in the coming months will be focused specifically for Hyrox. Lets see where it goes 🚀 love competition like this.❤️‍🔥

Aiming for sub60 @hyroxger in Vienna Feb 26 - single & doubles. 🎯

#hyrox #redbullaustria #sub60 #roadtohyrox by @philniem

15:11 Minuten pure Willenskraft!
Fitnesscoach Philipp Niemiec stellte sich unter der Moderstion von HYROX-Athlet Christian Szalay der ultimativen Plank-Challenge.
Doch damit war nicht genug. Zum Abschluss setzte Philipp noch einen drauf und beendete die Challenge mit ultimativen Liegestützen!
Ein Durchhaltevermögen, das die Nachwuchssportler von @maxinutrition.at begeisterte.
#sport #hyrox #challenge #plank #erfolg by @philniem

Hyrox Rank OV 1 - most pullups 💪🏽 Different lane - same arena 😄

Couldn’t race this time.. still competed. 💪🏽
Immune system said rest.. Upper body said break records 😂🚀

Also judged the event - not to hand out penalties, but mostly to support and encourage 💪🏽

Thankful for everyone I met and got to help push beyond their limits 💯
Powerful to see so many athletes stepping into new levels and sharing incredible energy. 🔥

#hyrox #hyroxvienna #pullup by @philniem