Bogardus Jordan Hyrox Result

Overall Performance:

Jordan, you rocked the 2024 Anaheim Hyrox with an overall finish time of 01:38:16, placing you in the top 54% out of 605 competitors and 49th in your age group. That’s no small feat! Your performance showcased some standout strengths, particularly in the Ski Erg and Sled Push, where you outperformed the average times. It’s clear that you have a solid base in strength, but we also need to address your running to elevate your game to the next level.

Looking at your total running time of 52:27, which is 4:17 slower than average, it seems running is where we need to focus our energy. Your first running segment was a bit on the slower side, showing that you may have started a touch too cautiously. The key here is to find that sweet spot—pacing yourself to conserve energy while still pushing hard enough to hit those faster segments later on. You’ve got the strength; now let’s make sure your running matches it!

Segments to Improve:

• Running 1: 00:07:13 (2:08 slower than average)
• Running 6: 00:09:26 (3:21 slower than average)
• Running 7: 00:08:09 (2:05 slower than average)
• Roxzone: 00:09:17 (0:53 slower than average)

These segments indicate not just a need for improvement in running endurance, but also in your transition time. The Roxzone is where champions are made—those precious seconds spent recovering or transitioning can add up! Here’s how we’ll tackle these areas:

• Running Endurance: Incorporate interval training into your routine. Try 800m repeats at a pace faster than your race pace, with short recovery jogs in between. Start with 4-6 repeats and gradually increase as you get comfortable. This will build both your speed and your stamina.
• Long Runs: Dedicate one day a week for a long, slow run to build your aerobic base. Aim for a pace that’s comfortable but pushes you to keep moving—think of it as a date with the road that you can't skip!
• Transition Drills: Set up a mini Hyrox workout at your training facility. Practice moving quickly between exercises while keeping your heart rate up. For example, do a round of Sled Push followed by a 400m run, then repeat. Focus on minimizing the time between exercises without sacrificing your form.
• Strength-Endurance Workouts: Incorporate circuit training focusing on compound movements like deadlifts, squats, and kettlebell swings. This will improve your overall strength while conditioning your muscles for the endurance needed in longer runs.

Race Strategies:

Here are some race strategies to implement:

• Pacing: Start with a controlled pace on the first run. You want to feel strong at the end of the first segment, not like you’ve just run a marathon. Think 70-75% effort to avoid the dreaded fade.
• Mind the Roxzone: Use the Roxzone to your advantage. Keep moving—don’t let those transitions turn into full-blown rests. You can do a quick dynamic stretch or a light jog to keep the heart rate up.
• Visualize Success: Before the race, visualize each segment. Picture yourself nailing that Ski Erg and crushing the Sled Push. Visualization is a powerful tool—make it your secret weapon!

Conclusion:

Jordan, you've got the heart and the grit to push through the challenges. Remember, “The only thing more contagious than a good attitude is a bad one.” So keep your head high and your vibes positive! The journey to improvement isn’t always linear, but every effort counts. Embrace the grind, and don’t shy away from pushing your limits. After all, “You’re not here to be average; you’re here to be awesome!” 💪

Let’s turn those weaknesses into your next strengths and come back stronger for the next round. Keep hustling, and remember: every second counts, both in the race and in the gym. The Rox-Coach is here to help you unlock your full potential! 💥🏆