Sandoval Ibis Hyrox Result

Overall Performance:

Ibis, you tackled the 2024 Anaheim Hyrox with grit and determination! Finishing 392nd out of 607 athletes puts you in the top 64%, and 103rd in your age group shows you’re in the mix, but there’s room to push even further. With a total time of 01:44:10, you demonstrated strong running capabilities—your total running time was 00:50:29, which is a solid 00:18 faster than average. This indicates you have a runner's profile, which is fantastic; however, we need to hone in on strength events.

Your pacing was a bit off in the initial running segments, particularly with Running 1 (00:07:18), where you were 02:01 slower than average. It seems you started a bit too conservatively, which may have impacted your energy management throughout the race. You found a groove in Running 4, finishing 01:02 faster than the average, showing that you have the potential to maintain a stronger pace if you adjust your start. Let’s channel that running strength and build on it!

Segments to Improve:

Now, let's dive into the segments where you can turn weaknesses into strengths:

• Sled Pull (00:07:54) - This was your slowest segment, coming in 01:48 slower than average. To improve, practice the sled pull technique with a focus on maintaining a low center of gravity. Incorporate the following drills:
• Weighted Lunges: This will help build the leg strength needed for better sled performance. Aim for 3 sets of 10 reps per leg.
• Resistance Band Pulls: Attach a resistance band to your waist and practice walking backward to simulate the pulling motion. Work for 3 sets of 30 seconds.
• Sled Pull Intervals: Gradually increase the weight you pull over short distances (10-20 meters), focusing on form and speed.
• Farmers Carry (00:03:11) - At 00:35 slower than average, improving grip strength and core stability will be key. Focus on these techniques:
• Farmers Carry Drills: Practice carrying heavy dumbbells or kettlebells for short distances (20-30 meters) with a focus on posture. Aim for 4 sets.
• Deadlifts: Strengthen your grip and build overall body strength. Incorporate 3 sets of 8-10 reps.
• Plate Pinches: Hold weight plates between your fingers for 30 seconds to build grip strength. 3 rounds of this will do wonders!
• Overall Running Time (00:50:29) - While you have a runner's profile, we need to work on pacing. Consider the following:
• Interval Training: Incorporate 800m repeats at a pace slightly faster than your race pace, with rest in between to increase endurance and speed.
• Long Runs: Build your aerobic base with longer runs at a steady pace to improve your endurance.
• Pacing Strategy: In training, practice starting your runs at a moderate pace, gradually increasing your speed toward the end. This will help you manage your energy better during the race.

Race Strategies:

Here’s how to apply your training on race day:

• Start Steady: Begin your first run at a pace that feels comfortable, not too fast. You want to finish strong, not gas out early and end up looking for a nap on that sled!
• Transition Time: Work on minimizing the roxzone. It was at 00:09:44, which is slower than average. Focus on getting your gear ready in advance and practice quick transitions in your training sessions.
• Stay Focused: Visualize each segment before the race. Picture yourself crushing those sled pulls and farmers carries. Remember, the mind is the most powerful muscle you have!

Conclusion:

Overall, Ibis, you’ve got the running chops to go further, and with a little work on those strength segments, you’ll be a force to reckon with in Hyrox! Remember, as David Goggins says, “You are not going to die because you’re uncomfortable.” Embrace the discomfort, train hard, and let that determination shine through. 💪

Keep pushing your limits, and let’s turn those weaknesses into strengths. Every time you train, you’re one step closer to your goals. After all, you’re not just racing against others; you’re racing against yourself. Let’s crush the next one! 🏆

This is The Rox-Coach signing off! Let’s get to work! 💥