Van Gulik Aaron Hyrox Result

Overall Performance:

Aaron, first off, let’s give you a round of applause for tackling the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:25:12 puts you in the top 51% of a field of 1,477 athletes. That’s no small feat! Your total running time of 00:37:57 is commendable, especially being 4:32 faster than average. Clearly, you’ve got some serious speed on those legs. You’ve got the makings of a runner here, and you need to capitalize on that! However, it looks like your pacing may have been a bit too ambitious at the start, particularly during the first running segment. A 00:03:55 lap is impressive, but it’s also a recipe for fatigue later on, especially when you hit those strength zones that require more grit than speed.

In terms of your fitness profile, you seem to excel in running but need to shore up your strength for those heavy lifting and bodyweight exercises. Remember, Hyrox isn’t just about speed—it’s a hybrid race, and being strong in those key areas will help you maintain your overall pace and endurance. As David Goggins would say, “You will never learn from your mistakes if you don't encounter any.” Let’s turn those weaknesses into strengths!

Segments to Improve:

Let’s break down the segments where you can make serious gains. The following exercises and drills will help you turn these into your strong points:

• Burpees Broad Jump (00:01:58 slower than average)

  Burpees are a killer, but they don’t have to be a killer of your time! Focus on form: when you jump, try to lift your knees higher to create distance. Practice with a goal of 10-15 reps and focus on explosive power. Consider incorporating plyometric drills such as box jumps or tuck jumps to build your explosive strength.

• Sandbag Lunges (00:01:19 slower than average)

  Sandbag lunges can make or break your performance. Incorporate weighted lunges into your routine, ensuring you keep your core tight and back straight. Try to increase your distance gradually. A great addition would be to perform walking lunges with a sandbag and focus on a slow, controlled movement to build strength.

• Sled Pull (00:01:07 slower than average)

  To improve your sled pulls, ensure your technique is solid. Focus on pulling with your legs rather than just your arms. Practice with resistance bands to mimic the sled pull; this builds the necessary muscle groups. You can also incorporate hill sprints to build leg strength—just remember: if you’re not sweating, you’re not working hard enough!

• Sled Push (00:00:46 slower than average)

  For sled pushes, focus on your stance. Keep your hips low and drive through your heels. Incorporate heavy push drills in your training, gradually increasing the weight to build both endurance and strength. Try to mimic the push with tire flips or pushing a weighted sled. Make sure you engage your core—because without it, you’re basically a ship without a rudder!

• Farmers Carry (00:00:43 slower than average)

  Farmers carry is all about grip strength and stability. Work on carrying heavy weights over a distance, focusing on maintaining a strong, upright posture. Start with dumbbells, then progress to kettlebells for variety. Incorporate grip-specific exercises, like towel hangs, to improve your hold. Remember, if you’re not carrying the weight of your dreams, you’re just carrying groceries!

• Wall Balls (00:00:23 slower than average)

  Wall balls can be deceptively exhausting. Focus on your squat form—keep your chest up and drive through your heels. Add in some medicine ball slams to build explosive strength, and practice your wall balls with a lighter weight to improve your technique before moving up. It’s like aiming for a three-pointer—you gotta nail the form before you can make the shot!

Race Strategies:

Now, let’s talk strategy for your next race. Here’s what you can do to leverage your strengths while addressing those weaknesses:

• Pacing: Start at a sustainable pace. Aim for a slight negative split by keeping your first running segment slower than your best lap. You want to have energy left for the strength portions.
• Transition Time: Practice transitioning quickly between exercises. A good way to do this is to set up mock races at your gym, where you go from one exercise to the next as quickly as possible. The faster you get in and out of those zones, the better your overall time will be.
• Stay Hydrated: Keep hydration at the top of your list. Dehydration can slow you down more than you think. So, sip on that water before and during the race!
• Visualize Success: Before the race, take a moment to visualize each segment and how you’ll handle it. Picture yourself breezing through those burpees and lunges. As Jocko Willink says, “Discipline equals freedom”—and that includes mental discipline!

Conclusion:

Aaron, you have all the potential to break through to the next level. Remember, every time you step on the mat, every rep you crank out, it’s a chance to grow. Reinforce your strengths, tackle your weaknesses, and above all, enjoy the journey. “It’s not about the destination; it’s about the journey.” Keep grinding, keep pushing, and soon enough, you’ll be crushing your goals. Let’s turn that 1:25 into a 1:15! 💪💥

Now, get out there and show the world what you’ve got! You’re not a spectator in this race; you’re a player! Keep hustling, Aaron! The Rox-Coach believes in you! 🏆