Allen Steven Hyrox Result

Overall Performance:

Steven, first off, congrats on completing the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:41:04 puts you in the top 83% of a competitive field—well done! Now, let’s dig into what this race tells us about your current strengths and areas to hone in on for future performances.

Your total running time of 00:49:27 is a solid performance, especially since you were 00:03 faster than average. This indicates that you have a strong runner profile, which is fantastic! However, your pacing on the first running segment was a little quick; coming in at 00:04:31 (36 seconds faster than average) put you in the 46th percentile for that segment. This suggests you may have started with too much energy, leading to a slight dip in performance as you progressed through the race.

In terms of your strengths, you shined in the sled pull (00:04:21, 1:33 faster than average) and the sandbag lunges (00:06:00, 19 seconds faster than average), showcasing your muscular endurance and strength. On the other hand, your transitions (or Roxzone) were commendable as you finished 11 seconds faster than the average. Keep that momentum going! 💪

Segments to Improve:

Let’s tackle the segments where you can level up your game:

• Burpees Broad Jump (00:07:12, 31 seconds slower than average):

  This segment really needs your attention. Burpees can be taxing, especially in a long race. To improve:

  • Practice a burpee pyramid, starting with 1 burpee, then 2, and so on, to build endurance.
  • Incorporate explosive jump training (like box jumps) to improve your jump efficiency.
  • Focus on your form: ensure you’re hitting the ground softly and using your arms to generate momentum.
• Wall Balls (00:08:33, 22 seconds slower than average):

  Wall balls are all about rhythm. To get better:

  • Incorporate high-rep wall ball workouts in your training, aiming for sets of 10-20 with a focus on consistent depth and height.
  • Work on your squat form—deeper squats will help build the strength you need to throw that ball higher!
  • Try adding in a few rounds of ball slams to develop explosiveness and core engagement.
• Rowing (00:05:41, 31 seconds slower than average):

  Rowing isn’t just about pulling; it's a full-body workout. Here's how to enhance your performance:

  • Focus on your technique; a proper drive and recovery will help you maintain speed. Consider drills that emphasize the catch and finish phases.
  • Incorporate interval training on the rower—alternate between high intensity and lower intensity for optimal endurance building.
  • Consider adding strength training that focuses on your back and legs, as these will support your rowing efficiency.
• Farmers Carry (00:02:55, 22 seconds slower than average):

  Even though this was a relatively quick segment, there's always room for improvement:

  • Incorporate heavy carries in your training—aim for longer distances to build grip strength and endurance.
  • Practice different objects (kettlebells, dumbbells, etc.) to improve your adaptability.

Race Strategies:

Going forward, let’s implement some strategies during your next race:

• Pacing: Start with a controlled pace. Your first run segment should be strong but not exhausting. Aim for a pace that allows you to maintain energy for the later stages.
• Transitions: Keep your transitions snappy! While you did a good job here, practice getting in and out of each station quickly during training sessions. Think of it as a mini-race within the race.
• Mindset: Remember, “You are your only limit.” Each segment is a new opportunity to push your limits. Keep a positive mindset, even when things get tough. 💥

Conclusion:

Steven, you’ve got a great foundation to build upon. Your running prowess is evident, and with some focused training on your weaker segments, you can turn those into strengths. Keep pushing your limits, embrace the grind, and remember: “It’s not about being the best; it’s about being better than you were yesterday.” 🏆

Stay motivated, keep that sense of humor, and don’t forget to enjoy the process. After all, you’re not just racing; you’re growing into the athlete you aspire to be!

Keep hustling, and I’ll see you in the next race!

- The Rox-Coach