Sakamoto Seiya Hyrox Result

Overall Performance:

Seiya, first off, congrats on completing the 2024 Hyrox in Stockholm! Finishing in the top 79% overall and 83% in your age group is no small feat, especially with a time of 01:38:02. That’s a strong showing! 💪

Now, let’s break down your performance. You clearly excelled in the running department, as your total running time of 00:43:10 is an impressive 04:52 faster than average. This indicates you have a natural runner's profile, which is fantastic! However, it seems like you may have gone out a bit too fast in the first running segment (00:05:09), and you might want to consider pacing yourself better to maintain your energy over the entire race. Remember, it’s not a sprint, it’s a marathon… of sorts.

Your strongest splits came in the final running segment (00:04:47), showcasing your stamina and ability to finish strong. But on the flipside, the strength segments—like the Sled Pull, Farmers Carry, and Sled Push—are where you lost significant time. These are your areas for improvement, and with some focused training, we can turn those weaknesses into strengths!

Segments to Improve:

• Sled Push (00:04:22): This was your slowest segment, about 01:05 slower than average. To improve, focus on building your leg strength and power. Try incorporating heavy sled pushes into your routine. Aim for 3-4 sets of 20-30 meters with heavy weights, focusing on explosive power from a low position.
• Sled Pull (00:06:53): You lost 01:08 here. Work on your pulling mechanics. Integrate resistance band pulls and sled pulls into your training. Perform 4 sets of 30 seconds of resistance band pulls with a focus on maintaining form and control. This will not only build strength but also improve your transition time!
• Farmers Carry (00:03:40): About 01:13 slower than average. This segment is all about grip strength and core stability. Incorporate heavy farmers carries into your routine. Start with 4 sets of 40 meters, focusing on keeping your core tight and shoulders back. You might even want to carry a friend if you can’t find a heavy enough weight—just kidding! 😂
• Sandbag Lunges (00:06:56): You were 00:52 slower than average here. To improve your lunges, focus on form and core engagement. Try 3-4 sets of 10-12 lunges with a sandbag, ensuring you maintain a strong upright posture. This will help with your endurance in those leg-heavy segments.
• Wall Balls (00:08:17): 00:26 slower than average. Focus on technique here; many athletes struggle with the squat and throw mechanics. Practice 4 sets of 15 reps, focusing on a deep squat and explosive upward movement. A great wall ball is a happy wall ball, after all! 💥

Race Strategies:

Going into the next race, let’s talk about strategies to maximize your performance:

• Pacing: Start your race with a controlled pace. Aim for even splits during the first half of the race, and save that kick for the final segments. This will prevent burnout and allow you to maintain your speed throughout.
• Transition Efficiency: Your roxzone time of 00:08:23 indicates you may need to work on your transitions. Practice quick changes between exercises in training to simulate race conditions. Set up a mini-course where you move from one exercise to another with minimal downtime.
• Breathing Techniques: During the strength segments, remember to focus on your breathing. Controlled breaths can help maintain your energy levels and keep your heart rate in check, especially during the more demanding exercises.
• Mental Toughness: Remember, it’s all in your head! As David Goggins says, “Most of us are only living to about 40% of our capability.” Push through those moments of doubt. You’ve got more in you than you realize!

Conclusion:

Seiya, it’s clear you’ve got the potential to rise even higher in the ranks! With a little work on your strength segments and transition times, you can transform your performance significantly. Remember, every great athlete was once a beginner—keep pushing your limits! 💪

As you gear up for your next Hyrox, keep this in mind: “The only easy day was yesterday.” Now go out there and crush it! You’ve got this! 🏆

Stay strong and keep striving,

The Rox-Coach