Lapus Jerome Hyrox Result

Overall Performance

Jerome, first off, let’s give it up for hitting the stage in the 2024 Anaheim Hyrox! A finish time of 02:12:46 places you in the top 92% of the competition—solid work! 💪 Your total running time of 00:56:38 shows that you’ve got a runner’s profile, finishing 7:55 faster than average. This means you’ve got some serious legs that can carry you through the course. However, it looks like we need to channel that running prowess into some strength training to balance things out.

Now, looking at your pacing, it seems you started a bit slower on your first run segment (00:07:26), which may have set a cautious tone. By the time you hit Running 5, you were firing on all cylinders, clocking your best lap at 00:05:23! This indicates you have the potential to push harder from the first segment onward. Remember, “The only easy day was yesterday.” You’ve got what it takes to push beyond that comfort zone!

Segments to Improve

Now, let’s dive into the segments where you lost some time and see how we can turn those into strengths:

• Sled Pull (00:11:54) - This was your slowest segment, and it cost you dearly. To improve, focus on building your back and grip strength. Incorporate exercises like:
• Weighted Pull-Ups - Great for building upper body strength.
• Deadlifts - Work on heavy and explosive lifts to strengthen your entire posterior chain.
• Farmer’s Walks - Boost your grip strength and core stability.

Consider doing sled pulls in training—practice with different weights and develop a rhythm that minimizes fatigue.

• Sled Push (00:06:10) - This segment also saw some time lost. To tackle this, you need to boost your leg and core strength through:
• Box Jumps - Increase explosive power in your legs.
• Leg Press - Build overall leg strength.
• Weighted Lunges - Work on unilateral strength and stability.

Don’t forget to work on your pushing technique; a strong and stable core will help you drive that sled more effectively.

• Wall Balls (00:12:40) - A challenging segment for many. To improve, focus on:
• High-Rep Squats - Increase your endurance for the squat motion.
• Medicine Ball Throws - Build the explosive power you need for wall balls.
• Core Exercises - Planks and rotational movements will help you stabilize.

Practice transitioning quickly between squats and throws, aiming for a seamless motion.

• Farmers Carry (00:03:53) - You lost time here, likely due to grip strength and endurance. Train with:
• Heavy Carries - Use kettlebells or dumbbells to build grip strength and core stability.
• Plate Pinches - An effective way to increase grip strength.

Incorporate longer distances during your training to simulate race conditions.

• Sandbag Lunges (00:08:34) - You did well here but can still improve. To enhance this segment, focus on:
• Weighted Lunges - Add weight progressively to build strength and endurance.
• Split Squats - These will help in developing unilateral strength.

Race Strategies

Now, let’s talk about strategies to implement during your next race:

• Start Strong: Don't be afraid to push the pace from the get-go. You’ve proven you can handle the speed—own it from the first run segment!
• Transition Time: Your Roxzone time of 00:14:38 was slower than average. Practice quick transitions in training. Set a timer during workouts to limit your rest and simulate race conditions.
• Pacing Strategy: Consider a negative split approach—start with a manageable pace and gradually increase your intensity. You’ve got the legs; let’s use them!

Conclusion

Jerome, you’ve got an impressive foundation to build on! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Embrace the grind, and don’t shy away from tackling those challenging segments. Incorporate the drills and strategies we discussed, and I promise you’ll see improvements in no time. 💥

Let’s get you back out there and crush your next Hyrox! The only thing standing between you and your goals is the story you keep telling yourself. So, let’s rewrite that story together! Keep pushing, keep striving, and remember—no one ever drowned in sweat! 🏆

This is the Rox-Coach signing off! Let’s get to work!