Sabalburo Ed Hyrox Result

Overall Performance:

Ed, let’s break down your Hyrox race in Anaheim. You finished with an overall time of 01:43:08, placing you 386th out of 607 athletes. That puts you in the top 63%, which is commendable! In your age group (40-44), you ranked 54th, hitting the top 64% of 84 competitors. Now, while you’ve demonstrated remarkable running strength with a total running time of 47:09—about 3:13 faster than the average—you’ve got some opportunities to convert that speed into an even stronger overall performance.

Your pacing in the first segment was noticeably slower at 7:21. This likely set a tone that resulted in a more sluggish transition into the subsequent exercises. It seems you’ve got the legs for running, but transitioning into the strength components may have thrown you off a bit. Remember, in Hyrox, it’s about being a hybrid athlete—balancing that speed with strength. You’ve got the runner profile, but there’s room to bolster your strength game.

Segments to Improve:

Now, let’s dig into the segments that need a little TLC. Specifically, the Sandbag Lunges and Wall Balls are your biggest culprits, where you lagged behind the average significantly.

• Sandbag Lunges (00:07:56, 01:31 slower than average): This segment was a major time sink for you. To improve, focus on your core stability and leg strength. Here’s a targeted plan:
• Weighted Lunges: Incorporate weighted lunges into your routine, focusing on form. Start with bodyweight, then gradually add weight to increase resistance. Aim for 3-4 sets of 10-12 reps per leg.
• Single-Leg Deadlifts: These help with balance and strength. Perform 3 sets of 8-10 reps per leg. They’ll also assist in stabilizing your core during the lunges.
• Sandbag Carry: Practice carrying a sandbag for distance. This not only mimics the lunges but builds your endurance for the actual race. Try for 3 rounds of 50 meters with a heavy bag.
• Wall Balls (00:08:43, 00:19 slower than average): Wall balls are a full-body workout that requires technique and power. Here’s how to tighten this up:
• Wall Ball Drills: Focus on getting your squat depth right and maintaining a consistent throwing rhythm. Use a lighter ball for higher reps to build endurance—aim for 4 sets of 15-20 reps.
• Squat to Press: This is a great movement to enhance your power. Perform 3-4 sets of 10-12 reps with dumbbells, ensuring you explode up from the squat.
• Interval Training: Incorporate wall ball intervals into your HIIT sessions. 20 seconds of all-out effort followed by 10 seconds rest for 8 rounds will simulate race conditions.

Race Strategies:

As you prepare for your next race, let's talk strategy. The key to success in Hyrox is pacing wisely and minimizing transition time. Here are some game-time strategies:

• Pacing: Start with a conservative pace. Your split from Running 1 suggests you may have pushed too hard initially, which can lead to fatigue later. Aim for even splits throughout the race.
• Transition Practice: Time spent in the Roxzone can significantly impact your overall performance. Practice quick transitions during your training. Set up mock races where you focus on moving swiftly from one exercise to the next without losing momentum.
• Breathing Techniques: Incorporate breathing drills to improve your efficiency during intense segments. Oxygen is your friend, and knowing how to breathe properly during exertion can save you precious seconds.

Conclusion:

Ed, you’ve got the heart of a champion, and with a little refinement, you’ll be able to unleash your true potential. Remember, “You are never too old to set another goal or to dream a new dream.” Now let’s turn those weaknesses into strengths! Keep pushing, keep striving, and don’t forget to enjoy the process—after all, no one ever said lunging with a sandbag would be easy! 💪

Stay motivated, stay fierce, and let’s keep crushing those goals. The Rox-Coach is here for you every step of the way! 💥🏆