Sarkis Sarkis Hyrox Result

Overall Performance:

Sarkis, let's break down your performance at the 2024 Melbourne Hyrox event. Overall, finishing 1511 out of 2448 athletes puts you in the top 61%, a solid achievement! Your time of 02:13:46 shows that you’ve got the heart and the grit to compete. Now, looking at your splits, it's clear that you have some standout moments, particularly with that blazing fast first running segment at 02:40—you were off like a rocket! 🚀 However, it seems you might have gone out too fast, leading to a slower second half of the race. This is common, but it's something to be mindful of as you develop your pacing strategy. Given your total running time of 01:11:46, which is 05:30 slower than average, it suggests that while you have the speed for shorter bursts, you may need to enhance your endurance for longer distances. You have the potential of a hybrid athlete, but there’s room to work on your strength and endurance to bring your overall time down. Remember, it’s a marathon, not a sprint—unless you want to do a 5k instead! 😄

Segments to Improve:

Now let's dive into the segments where there's room for improvement:

• Running 2 (9:22, 2:19 slower than average) - This segment shows that after your fast start, you may have hit a wall. Focus on gradually building your endurance. Consider incorporating long runs at a steady pace to improve your aerobic capacity. Aim for 1-2 long runs per week, starting at 60-75 minutes and gradually increasing the distance.
• Sandbag Lunges (9:15, 22 seconds slower than average) - This is a challenging exercise that can sap your energy. To improve, focus on your form. Ensure your knees do not go past your toes and keep your core engaged. Add weighted lunges to your training routine—start with lighter weights and gradually increase. Consider doing 3 sets of 10-15 reps, focusing on explosiveness as you rise.
• Burpees Broad Jump (9:31, 16 seconds slower than average) - This segment can be a real killer! Work on your burpee efficiency. Practice strict form on your burpees to minimize fatigue. Try doing sets of 10-15 in one go, ensuring you jump as far as possible after each rep. Incorporate plyometric exercises like box jumps to enhance your explosive power.
• Total Running (13:20, slower than average) - Given your profile, we need to work on your endurance. Mix in tempo runs and interval training to help build both speed and stamina. For instance, schedule one day for intervals (e.g., 5x800m at a faster pace with equal rest) and another for tempo runs (20-30 minutes at a comfortably hard pace).

Race Strategies:

During your next Hyrox race, consider these strategies:

• Pacing: Start strong but controlled. Aim to run the first segment at a pace that feels sustainable. Remember, it’s not just about the first lap; it’s about staying consistent across all running segments.
• Transition Time: Your roxzone was faster than average. Great job! Keep that momentum going. Practice quick transitions in training—set up mock transitions where you switch from a cardio exercise to an obstacle. Aim for under 20 seconds.
• Focus on Breathing: During the tougher segments, especially after high-intensity exercises, focus on your breathing pattern. Inhale deeply and exhale forcefully to keep your heart rate manageable.
• Mindset: As David Goggins says, "You are stopping you." Keep that in mind when you hit a tough spot. Visualize crossing the finish line before the race, and use that as motivation when fatigue sets in.

Conclusion:

Sarkis, your first Hyrox race in Melbourne was just the beginning. Remember, every race is a learning opportunity, and with your current strengths and a clear plan for improvement, you’re on the right path. Keep grinding, stay consistent, and don’t be afraid to push your limits. “The only easy day was yesterday.” Embrace the sweat, embrace the grind, and soon you’ll see the results! 💪💥

Keep it up, and I’ll be here cheering you on every step of the way. You’ve got this! - The Rox-Coach 🏆