Bonanno Max Hyrox Result

Overall Performance:

Max, first off, congrats on making it through the London Hyrox! Finishing with an overall time of 01:37:12 puts you in the top 77% of all competitors. That’s no small feat! Your total running time of 00:45:02 shows you’ve got a strong runner profile—faster than average by a solid 02:38. You're clearly a force on the track! However, a glance at your splits suggests you might have started a bit too fast with Running 1, clocking in at 00:06:59, which is significantly slower than average. This pacing can lead to fatigue in later segments, and it seems to have affected your performance in strength-based exercises. In essence, you're a hybrid athlete, but there's room to sharpen your strength game. Remember, "The only way to get better is to get uncomfortable." Let's dive into those segments that need some TLC!

Segments to Improve:

• Wall Balls: 00:09:14 (1:25 slower than average)

  This is a big one, Max. Wall balls are a full-body exercise, and getting your form tight can make or break your time. Focus on maintaining a solid squat and explosive power as you throw the ball. A drill to incorporate is:

  • Wall Ball Technique Work: Set aside a few sessions just to practice form. Use a lighter ball if necessary and focus on your squat depth, your throw height, and your catch.
  Also, try doing sets of wall balls in a circuit with your running to mimic race conditions. Aim for 10 reps, then run 200m, repeat for 5 rounds.

• Sled Push: 00:03:42 (0:24 slower than average)

  The sled push is all about power and technique. Your form might be off, or you might just need to build more strength. Here's what you can do:

  • Sled Push Drills: Start with lighter weights and focus on pushing with your legs rather than your back. Do short, explosive pushes for 10-15 meters, then rest. Gradually increase the weight as you gain confidence.
  • Strength Training: Incorporate squats and lunges into your routine to build the necessary leg strength. Aim for 3 sets of 8-12 reps.
  This should help you power through the sled push with confidence.

• Sled Pull: 00:06:32 (0:51 slower than average)

  Similar to the sled push, the sled pull requires a combination of strength and technique. To improve:

  • Sled Pull Drills: Practice pulling with a harness or a rope. Focus on using your legs and core to drive the pull, not just your arms. Do 4-5 pulls for 20-30 meters with rest in between.
  • Core Work: Strengthen your core through exercises like planks and hanging leg raises. Aim for 3 sets of 30-60 seconds for planks.
  Building your strength here will pay off in the long run.

Race Strategies:

Now that we’ve identified the areas for improvement, here’s how you can strategize during your next race:

• Pacing: Start with a controlled pace in the first run. Aim for a time that’s around 00:06:30. You want to conserve energy for the strength segments.
• Transitions: Your roxzone time of 00:09:03 suggests you can tighten up your transitions. Practice switching quickly between exercises in training. A good target is to keep those transitions under 5 minutes total.
• Stay Hydrated: Hydration can’t be overlooked. Make sure you’re fueling properly in the days leading up to the race and during the event itself.

Conclusion:

Max, you’ve got the heart and the hustle, and with some targeted work on those segments, you’ll be pushing those sleds like a pro! Remember what David Goggins says, "You will never learn from people if you always tap dance around the truth." Keep pushing, keep training, and don’t shy away from the tough stuff. Every rep, every drag, every throw brings you closer to your goals. Let’s turn these weaknesses into strengths, and don’t forget to have some fun while doing it! 💪

Keep grinding, and I’m here to help you all the way. You’ve got this! - The Rox-Coach