Vidal Josh Hyrox Result

Overall Performance:

Josh, you crushed it out there at the 2024 Anaheim Hyrox event! Finishing with an overall time of 01:42:05 puts you in the top 62% of 607 athletes, which is no small feat. You managed to maintain a solid effort throughout, but your pacing suggests that you may have started off a bit too slow on the first run. The 02:48 slower than average split on Running 1 indicates that you took a cautious approach, which might have cost you some precious seconds early on. However, your later running segments show that you found your groove, especially in Running 2, where you were 00:02 faster than average.

Looking at your overall running time of 00:52:29, which is 02:32 slower than average, it appears that you lean more towards being a strength athlete. Your performance in sled pushes and pulls is impressive, showing that your strength is a major asset! Now, let’s capitalize on that while also honing your running speed to become a more well-rounded competitor. Think of it this way: you’re like a hybrid car, great at hauling heavy stuff, but let’s get that acceleration up to full throttle! 🏆

Segments to Improve:

• Running 1 (00:07:59): This segment had a slow start. To improve your initial pacing, consider doing tempo runs. Aim for a pace slightly faster than your normal speed for short distances—about 20-30 minutes at a challenging pace. This will condition your body to handle higher efforts right from the get-go.
• Roxzone (00:11:43): This was a significant time loss. Transitioning quickly between exercises is crucial. Implement a circuit training session that includes all Hyrox movements. Focus on minimizing rest time and practicing quick transitions. You could set up a mini-Hyrox at your gym and time yourself in between exercises, challenging yourself to shave off seconds each week.
• Running 5 (00:06:40): This was one of your slower running segments. Incorporate interval training into your routine. For example, sprint for 1 minute followed by 2 minutes of recovery jogs. Repeat this for 20-30 minutes. This approach will improve both your speed and endurance, making those longer runs feel easier.
• Wall Balls (00:07:07): Even though you finished with a decent time, you can definitely speed this up. Focus on your squat form and ensure you’re using your legs more effectively to power the ball up. Practicing wall ball reps with a lighter ball can help you get comfortable with speed and rhythm before you tackle the heavier weights.

Race Strategies:

When it comes to race day, remember this: “You can’t hurt me.” Channel that inner Goggins! Here are some strategies to implement:

• Pacing: Start with a controlled pace on the first run, but not too controlled. Aim to be slightly faster than your average pace. Feel it out, but don’t be afraid to push a bit. You’ll want to be warmed up for the exercises ahead!
• Hydration and Nutrition: Make sure to fuel properly leading up to the race. Carbohydrate loading for a few days before can help, and stay hydrated to avoid any sluggishness.
• Visualization: Before the race, visualize each segment. Imagine yourself crushing the sled pushes and breezing through the wall balls. Get your mind ready to conquer those transitions; mental preparation is just as crucial as physical training.
• Transitions: Practice the art of the transition. Set up a mock Hyrox at your gym, and time how fast you can move from one exercise to another. Have a plan for each transition so you can execute them like a well-oiled machine!

Conclusion:

Josh, you’ve shown that you have a solid foundation in strength, and with some focused running work, you’ll be unstoppable at your next Hyrox event. Remember, “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” So let’s get out there and prepare! Keep pushing those limits, and remember, every second counts. If you keep grinding, you’ll be crushing that next race in no time! 🏋️‍♂️💥

Stay strong, and let’s get to work! I’m the Rox-Coach, and I’m here to help you unleash your full potential!