Panganiban Jesus Hyrox Result

Overall Performance:

Hey Jesus, first off, a massive shoutout for crushing the 2024 Frankfurt HYROX! Finishing in the top 78% overall and 72% in your age group is no small feat, especially in a competition with 1477 athletes. Your overall time of 01:37:19 shows that you’re bringing some serious heat! 🔥

Let’s break it down: your total running time of 00:44:39 is impressive—03:04 faster than average, indicating you have a solid runner profile. However, your pacing in the first run was a tad too quick—00:04:02, which is 57 seconds faster than the average. Remember, it’s not a sprint; it’s a marathon (or in this case, a Hyrox!). Starting off too fast can lead to fatigue down the line, especially when you hit those strength-based exercises. Overall, we’ve got a hybrid athlete here, but we need to balance that running speed with some strength training to make sure you can finish strong! 🏆

Segments to Improve:

Now, let’s dive into the segments that need a little TLC. Here’s where you can turn weaknesses into strengths:

• Sled Pull (00:07:55) - This was your slowest segment, clocking in nearly 2 minutes slower than average. To improve your sled pull, focus on developing your back strength and grip. Incorporate heavy rows, deadlifts, and farmer carries into your routine. Aim for 3 sets of 5-8 reps on deadlifts and 3 sets of 10-12 reps on rows. Also, practice sled pulls with varying weights—start light and gradually increase as you build confidence and strength.
• Wall Balls (00:08:45) - Another area that needs work. Ensure you’re using proper form—keep your core tight, squat low, and throw the ball high! Practice wall balls with a lighter weight for higher reps (15-20) to get comfortable with the movement. Consider doing 3-4 sets of 20 reps at a lighter weight and then gradually increase the weight.
• Burpees Broad Jump (00:07:27) - Burpees can be killer, right? To improve your speed, focus on explosive movements. Practice burpee to box jump transitions. Set a timer for 30 seconds and see how many you can do, then rest and repeat. Aim for 4-5 rounds. Also, consider breaking the movement down; practice just the jump and the push-up separately to build strength.
• Sandbag Lunges (00:06:14) - Improve your lunges by focusing on core stability and leg strength. Incorporate weighted lunges into your routine—3 sets of 10-12 reps per leg. Ensure your form is solid; keep your back straight and your front knee behind your toes.
• Ski Erg (00:05:02) - The ski erg is all about technique. Focus on your pull and recovery. Spend time perfecting your form before adding intensity. Try intervals where you go hard for 30 seconds and then recover for 30 seconds for 5-6 sets. Gradually increase your intensity as you get comfortable.

Race Strategies:

During the race, keep these strategies in mind:

• Pacing: Start with a pace that feels sustainable. Aim for around a 4:30-4:45 for your first run segment. You want to conserve some energy for those strength segments.
• Transitions: Your roxzone time was 00:07:19, which is faster than average! Keep that momentum but aim to shave off a few seconds by preparing your gear ahead of time and practicing quick transitions during training.
• Breathing and Recovery: It’s crucial to master your breathing technique during transitions and exercises. Practice deep belly breathing to help recover faster during the exercise shifts.

Conclusion:

Jesus, you’ve got the heart of a lion and the tenacity of a Goggins! "Most of us are too afraid to be uncomfortable. If you’re not uncomfortable, you’re not growing." Keep pushing those limits and embrace the grind. Remember, every rep, every drop of sweat, is a step closer to your goals. And hey, if you’re ever feeling down, just remember: at least you’re not a wall ball! 😄

Stay focused, train hard, and let’s turn those weaknesses into your new strengths. The Rox-Coach is here to help you every step of the way! 💪