Chan Justin Hyrox Result

Overall Performance

Hey Justin! First off, let’s give a big shoutout to you for finishing 8th in your age group and placing in the top 14% overall out of 2712 athletes! That's some solid work right there! 💪 Your overall time of 01:27:45 is impressive, especially considering your total running time of 00:40:39, which is 03:04 faster than the average. This shows you’ve got a runner’s edge, and it’s clear you can keep a solid pace without losing steam.

Looking at your splits, it seems like you started strong with Running 1, but then there was a bit of a pacing issue in the later runs. You might have gone out a little too fast or just didn’t maintain that momentum as much as you could have. Remember, it’s a marathon, not a sprint—or in our case, a Hyrox, not a “Hyro-sprint”! Your performance indicates a better running profile, but there’s room for improvement in strength segments, especially the sled pull and wall balls. Let’s dig into those areas and turn them into strengths!

Segments to Improve

Here are the segments where you can really amp up your performance:

• Wall Balls: You clocked in at 00:08:04, which was 01:19 slower than average. This is a common struggle for many, but we can turn this around! Focus on your technique to ensure you’re using your legs to propel the ball, rather than just your arms. Try these drills:
• Wall Ball Throws: Increase the volume. Aim for sets of 20-30 reps to build endurance. Focus on the squat position and explosive upward motion.
• Squat to Press: Use a light medicine ball or kettlebell to mimic the wall ball movement without the wall. This will help strengthen the shoulders and core.
• Sled Pull: At 00:06:21, you were 01:19 slower than average. This segment can really drain your energy if not executed well. Focus on your form—keep your back straight and pull from your hips. Here are a few drills to sharpen this skill:
• Resistance Band Pulls: Attach a band to a sturdy object and practice pulling. This builds strength and mimics the sled pull motion.
• Weighted Lunges: These will build leg strength, which is crucial for a powerful sled pull.
• Farmers Carry: Coming in at 00:03:07, you were 00:53 slower than average. You want to carry those weights like you’re a superhero, not like you're carrying your grocery bags! Focus on grip strength and core stability:
• Farmer's Walks: Practice carrying heavy weights over short distances. This will help with grip and overall strength.
• Plate Pinches: Hold weight plates together with your fingers for as long as possible. This builds grip strength which is crucial for the Farmers Carry.
• Sandbag Lunges: With a time of 00:05:20, you were 00:04 slower than average. Focus on maintaining an upright posture and engaging your core. Here are some drills:
• Weighted Lunges: Just like with the farmers carry, weighted lunges will help build strength in the legs.
• Box Step-Ups: Use a box or bench to step up while holding weights. This mimics the lunge motion and builds strength.
• Roxzone: Spending 00:06:40 in transition time is something you can work on. This is where you can gain significant time! Try practicing quick transitions in your training sessions to simulate race conditions.

Race Strategies

On race day, keep these strategies in mind:

• Start Smart: Don’t let adrenaline push you into a fast-paced start. Aim for a controlled pace on the first run, then gradually increase your speed.
• Breath Control: Focus on your breathing, especially during the strength segments. Inhale through the nose and exhale through the mouth to maintain endurance.
• Transition Efficiency: Train to minimize your transition time. Know where your equipment is and have a plan for quick changes.
• Positive Self-Talk: When things get tough, remind yourself: “The pain you feel today will be the strength you feel tomorrow!”

Conclusion

Justin, your performance is a testament to your hard work and dedication. Remember, every race is a learning opportunity! Focus on those key segments and incorporate the strategies we discussed. You’ve got the heart of a champion, and I believe you can turn those weaknesses into strengths! 💥

Keep pushing yourself, stay consistent, and don't forget to have fun along the way. After all, if you’re not sweating, you’re just standing around—unless you’re at a taco truck, then that’s a different kind of workout! 🏆

Let’s keep grinding, and I’m here to help you every step of the way. This is The Rox-Coach signing off—let’s get after it!