Sustaita Edgar Hyrox Result

Overall Performance:

Edgar, you crushed it out there at the 2024 Dallas Hyrox! With an overall time of 01:59:58, you landed in the top 28% of 2857 athletes—impressive! You also secured 45th place in your age group, showing you’ve got the heart and hustle to hang with the best of them. But let's dive deeper. Your total running time of 01:01:33 is about 03:30 slower than the average, indicating you may be leaning a bit more toward the strength side of the spectrum. That’s great for the heavy lifts, but it means we need to work on that running endurance.

Looking at your pacing, you started off with a slower Running 1 (00:08:50), which could suggest you were holding back a bit. It’s better to find that sweet spot where you're not sprinting but also not taking a leisurely jog. The good news? You picked up the pace in Running 2 and kept it going through the middle segments. Just remember, pacing is like a first date; you gotta build it up slowly before the fireworks! 💥

Segments to Improve:

Now, let’s talk about the segments that need a little TLC. The following areas showed the most room for improvement:

• Running Total: 00:06:40
• Sandbag Lunges: 00:02:33
• Roxzone: 00:01:55
• Farmers Carry: 00:01:03
• Sled Pull: 00:00:38
• Sled Push: 00:00:22

Running Total: Since your total running time was on the slower side, we need to amp up your running game. Incorporate interval training into your routine. Try running 400m repeats with 90 seconds rest in between—aim for 4-6 sets. This will help to build your speed and stamina. And let’s not forget about those long runs! Try to hit 10-12 km at a comfortable pace once a week. Your legs will thank you, and you’ll be running like the wind in no time!

Sandbag Lunges: The 00:09:11 here is a solid area for improvement. Focus on form first. When lunging, make sure your knee doesn’t go past your toes, keeping your weight in your heel. To build strength, try incorporating weighted lunges into your weekly routine—3 sets of 10-12 reps on each leg should do the trick. And hey, if you can’t carry the groceries in one trip, how are you gonna carry that sandbag? 🏋️‍♂️

Roxzone: Your 00:11:33 in the roxzone indicates some slower transition times. This is where you can save precious seconds! Set up mock transitions in your training—practice moving quickly between exercises. You can also work on your overall fitness with circuit training that mimics race conditions. When you’re tired, that’s when you really need to hustle between exercises!

Farmers Carry: At 00:03:33, you’ll want to work on grip strength and core stability. Try farmer's carries with heavy kettlebells or dumbbells—go for 3 sets of 30-45 seconds. Remember, the stronger your grip, the easier it is to carry life’s burdens… or your groceries, for that matter! 🍎

Sled Pull and Push: You performed fairly well here, but there’s always room for improvement. Focus on explosive power with these. For sled pushes, get low and drive through your legs—consider doing 4-5 sets of 20-30 meters at high intensity with short rest periods. For sled pulls, practice your pulling technique with a resistance band attached to a stationary object, pulling it towards you while keeping your form tight.

Race Strategies:

During your next race, consider a few strategies:

• Pacing: Start steady. You want to feel like you can keep going at the end of the first lap, not gasping for air!
• Transitions: Practice your transitions in training. Know where you’re going next to minimize downtime.
• Nutrition: Make sure you’re fueling properly before the race. A well-fed athlete is a happy athlete!
• Mental Game: Visualize your race beforehand. See yourself nailing those transitions and smashing your goals.

Conclusion:

Edgar, the road to Hyrox glory is all about making those small tweaks and keeping that motivation high. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Keep pushing your limits, work on these segments, and you’ll see those numbers drop faster than a box of donuts at a fitness expo! 🍩💪

You’ve got this, and I’m here to help you get even stronger! Let’s crush those next goals together! This is The Rox-Coach, signing off! 🏆