Ribbink Ruben Hyrox Result

Overall Performance:

Ruben, you crushed it out there in Frankfurt! Finishing in the top 30% overall and top 29% in your age group is no small feat—especially when you’re up against 1,477 fierce competitors! Your overall time of 01:17:21 showcases your determination and grit. However, we need to talk about pacing. You came out of the gate like a rocket in Running 1, clocking in at 00:03:38, which was much faster than average. That initial burst definitely set the tone for the race, but it also led to some slower times in the later running segments. With a total running time of 00:39:42, you're showing a lean towards being a runner, but there's room to build strength to balance your hybrid profile. Remember, “It's not about being the best. It's about being better than you were yesterday.” 💪

Segments to Improve:

• Ski Erg: 00:04:49 (00:30 slower than average, 83% Percentile Rank)
• Sled Pull: 00:04:23 (00:02 slower than average, 32% Percentile Rank)
• Roxzone: 00:06:29 (00:40 slower than average, 41% Percentile Rank)

Let's dive into these segments where you can really elevate your game:

• Ski Erg:

  Your time here indicates you need to dial in your technique. Focus on maintaining a strong core and driving your arms back as you pull. Try the following drills:

  • Interval Sprints: 30 seconds of hard effort followed by 30 seconds of rest, repeat for 10 rounds. This builds power and endurance.
  • Technique Drills: Set the resistance low, and practice your stroke rate and form for 10 minutes focusing on smooth, controlled movements.
• Sled Pull:

  You're in the middle of the pack here, but you can definitely push yourself harder. Strengthening your lats and core will help. Here’s how:

  • Weighted Pull-Ups: These will build upper body strength. Aim for 3 sets of 5-8 reps. If you can’t do a pull-up yet, use bands for assistance.
  • Core Work: Add planks and dead bugs to your routine to enhance your stability while pulling the sled.
• Roxzone:

  Slower transition times mean you're either resting too long or not efficiently moving between exercises. Here’s how to shave off precious seconds:

  • Practice Transitions: Set up your training environment to mimic race conditions. Time yourself as you go from one exercise to the next, aiming to reduce your rest time.
  • Overall Fitness: Incorporate circuit training 2-3 times a week, alternating between running and strength exercises to build endurance and speed up transitions.

Race Strategies:

Now that we know where to improve, let's talk strategy for your next race:

• Pacing: Start strong but resist the urge to sprint out of the gate. Aim for a controlled first lap that you can maintain through the race. Think of it like a marathon... a marathon with burpees! 🏆
• Mindset: During the race, visualize each segment as a mini-goal. Break it down; focus on one exercise at a time. Remember, “You are confined only by the walls you build yourself.”
• Fueling: Make sure you’re hydrating and fueling properly before and during the race. A little nutrition strategy goes a long way in keeping your energy levels up!

Conclusion:

Ruben, you have a solid foundation to build on, and with these targeted strategies, you can turn those weak segments into strengths. Remember, every time you push your limits, you’re building resilience and character. “The only way to achieve the impossible is to believe it is possible.” Keep grinding, stay focused, and let’s get after it! 💥

Looking forward to seeing you crush those goals in the next event! Remember, I’m here to support you every step of the way as your Rox-Coach! Let’s unleash your full potential! 💪