Guerra Eddy Hyrox Result

Overall Performance:

Hey Eddy! First off, let’s give a massive shoutout for finishing in the top 19% overall and 51% in your age group at the 2024 Dallas HYROX! That’s no small feat, my friend. With a finish time of 01:36:31 and a total running time that's a solid 1:26 faster than average, it looks like you’ve got some serious speed in those legs! 🏃‍♂️💨

Now, let’s chat about pacing. It seems like you started off a bit slower in the first running segment, which is a common strategy to conserve energy, but it might have left you with some room for improvement in the overall race time. Your best running lap of 5:22 shows you definitely have the potential to push harder. You’re more of a runner, but the strength segments are where we need to work some magic. Think of it like this: you wanna be strong enough to handle the load but light enough to float through those runs! 🏋️‍♂️

Segments to Improve:

• Roxzone (00:09:22): This is where you can gain a lot of time! Aim to tighten up that transition. Spend time practicing quick changes between exercises. Try setting a stopwatch and work on your transition times between each segment during training. Aim for a 30-second transition max!
• Sandbag Lunges (00:06:27): Let's turn those lunges from a "please don't make me" exercise into a "can't wait to crush this" moment! Focus on form first. Use a lighter weight to ensure you’re nailing each lunge. Aim for 3 sets of 10-12 reps, paying close attention to your knee alignment (no one likes a knee that thinks it's a pretzel!). Incorporate single-leg squats to build strength and stability.
• Burpees Broad Jump (00:06:16): You’re doing great, but it can be even better! Incorporate more explosive movements in your training. Try out Box Jumps or Broad Jumps paired with burpee drills. Aim for sets of 5-8 reps, focusing on explosiveness and quick recovery. And remember, burpees are like your favorite pizza—everyone loves them, but not everyone can handle them in large quantities!
• Sled Push (00:03:31) & Sled Pull (00:05:41): These segments need some power training! Incorporate heavy sled pushes and pulls into your routine. Aim for 5 sets pushing the sled for 20 meters with maximal effort. Focus on maintaining a strong core and driving through your legs.
• Rowing (00:05:27): Work on your rowing technique. Set a goal to maintain a steady pace. To improve, do interval training on the rower—20 seconds of maximum effort followed by 40 seconds of rest. Repeat for 10 minutes. Focus on that pull technique; it's all about the hips and legs, not just the arms!

Race Strategies:

• Start strong but controlled. Aim to pick up the pace slightly in the first running segment to avoid the slower start you had. You want to feel like you’re cruising into the race, not dragging your feet!
• Break the race into segments. Focus on one exercise or running segment at a time. Visualize your transitions and practice them in training. This mental strategy can help during the actual race.
• During the Roxzone, stay focused on getting in and out quickly. Think of it like a game show where every second counts! Practice quick changes in your training to get into that mindset.
• Fuel properly before and during the race. Make sure you’re hydrated, and consider small energy gels or chews during the race, especially before the longer segments.

Conclusion:

Eddy, you've got the potential to bring your performance to the next level. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” So let’s tackle those weaknesses and turn them into strengths. Keep pushing through those tough workouts, and don’t forget to enjoy the process. After all, nobody said getting fit would be as easy as eating pizza! 🍕💪

Stay strong and keep grinding! You’ve got this, and I’m here to help you every step of the way. Yours in fitness,

The Rox-Coach