Bettis Jeremy Hyrox Result

Overall Performance:

Hey Jeremy! First off, huge props for crushing the 2024 Dallas HYROX event and finishing in the top 6% overall! That's no small feat, especially in a field of nearly 3,000 athletes. With an overall time of 01:19:07, you’ve shown that you’re not just here to participate; you’re here to compete!

Your total running time of 00:38:17 is a solid indicator that you’ve got a runner’s edge—faster than average, which is a sweet spot to be in. However, your pacing could use a little fine-tuning. Specifically, the first running segment was a bit slower than average, which may have cost you some momentum. It’s like starting a marathon and deciding to walk the first mile; you’ve got to find that sweet spot where you’re pushing hard but not blowing up right out of the gate.

In terms of your profile, you seem to be leaning more toward the running side of the equation, so let’s work on balancing that with some strength training. Remember, "Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t." Let’s dive into those areas where you can really ramp things up!

Segments to Improve:

Now, let’s talk about those segments that could use a little TLC:

• Sandbag Lunges: 00:05:17 (41 seconds slower than average)
• Burpees Broad Jump: 00:05:04 (23 seconds slower than average)
• Roxzone: 00:05:57 (3 seconds slower than average)
• Wall Balls: 00:05:47 (1 second slower than average)
• Sled Push: 00:03:06 (25 seconds slower than average)
• Sled Pull: 00:04:31 (5 seconds slower than average)
• Rowing: 00:04:51 (11 seconds slower than average)

Let's break it down a bit:

• Sandbag Lunges: This segment is notorious for making your legs feel like jelly. To improve, focus on your form: keep your core tight and ensure your back knee kisses the ground (or at least gets close!). Consider incorporating single-leg lunges and Bulgarian split squats into your routine, as they’ll help build the strength and stability needed to power through these lunges.
• Burpees Broad Jump: Burpees are the gift that keeps on giving! To improve here, practice explosive movements. Try doing box jumps and broad jumps in your warm-ups. When you transition to the burpee, aim to land softly and explode into that jump—think of it as your moment to fly!
• Roxzone: You spent almost 6 minutes here—think of this as your resting spot before the next challenge. To cut down on this time, work on your transitions. Set up mock transitions during training. For example, practice moving quickly from one exercise to another and timing yourself. This will help you get used to the hustle of switching gears without losing steam.
• Wall Balls: While you were nearly on average, a little extra focus never hurts. Make sure to catch the ball low and get into a squat position quickly. Practice your rhythm; it should feel like a dance between the squat and the throw.
• Sled Push & Pull: These are the heavyweights of the HYROX—literally! Incorporate sled drags and pushes into your weekly regimen. Focus on short, explosive pushes with a moderate weight to build muscle memory and confidence. Aim for lower reps with heavier weights to really dial in your strength.
• Rowing: To improve your rowing efficiency, focus on your stroke technique. Shorter, powerful strokes can help maintain a consistent pace. Try interval training on the rower to build both endurance and speed.

Race Strategies:

During your next race, consider pacing yourself a bit more evenly across running segments. Don’t go all-out in the first lap; save some juice for the later rounds. You might think of it like a taco bar: you don’t want to fill up on tortillas before you even get to the good stuff! Also, remember to breathe and control your heart rate during transitions—think of it as a quick pit stop to recharge.

Conclusion:

Jeremy, you’ve got the talent and speed, and with a few tweaks in your training, you’ll be setting new personal records in no time! Keep that competitive spirit alive, and remember what they say: “The only bad workout is the one that didn’t happen.” 💪

Stay focused, keep grinding, and let’s turn those weaknesses into strengths. You’ve got this! Let’s show the next HYROX who’s boss. Until next time, keep pushing your limits, and remember, I’m here to help you every step of the way. The Rox-Coach is in your corner!