Smith Art Hyrox Result

Overall Performance:

Art, first off, big shoutout for your performance at the 2024 Anaheim Hyrox event! Finishing with an overall time of 01:19:45 puts you in the top 16% overall and 2nd in your age group. That’s some serious grit! 💪

Your total running time of 39:38 is impressive, clocking in at 27 seconds faster than the average. This indicates you have a strong runner's profile, but there’s room to enhance your strength and hybrid capabilities. However, let’s talk about pacing: your Running 1 segment started a bit slower than the average by nearly two minutes. This might have cost you some valuable seconds that could’ve been spent crushing the sled push or burpees! Remember, a strong start sets the tone for the entire race. Aim to find that sweet spot where you can push off the line without leaving your legs gasping for air at the first exercise.

Segments to Improve:

• Sandbag Lunges (00:05:06): This was your slowest segment. To improve, incorporate weighted lunges into your routine. Start with bodyweight, then gradually increase the weight. Focus on form: keep your back straight, core engaged, and ensure your knee doesn’t go past your toes. You can also try lunge variations, such as reverse lunges and walking lunges, to build strength and stability. Aim for 3 sets of 10-15 reps per leg, focusing on control and depth.
• Burpees Broad Jump (00:05:04): Burpees can be brutal, but they’re a full-body powerhouse. Consider breaking them down into two components: practice burpees and broad jumps separately. For burpees, focus on speed and fluidity; aim to do sets of 10-15 with explosive jumps at the end. For broad jumps, work on your explosive power with box jumps and plyometric drills. Try 3 sets of broad jumps, focusing on distance and landing softly to save energy for the race.
• Sled Pull (00:04:37): This segment was a bit sluggish as well. To enhance your sled pull, focus on building your posterior chain: deadlifts, kettlebell swings, and hip thrusts are great. Add in sled drags as a specific drill. Aim for 4 sets of 20-40 meters, focusing on maintaining a strong posture and driving with your legs.
• Roxzone (00:06:26): Your transition time needs attention. Work on your overall fitness to minimize downtime. A good practice is to do mini-circuits with quick transitions from one exercise to another, simulating the race environment. For example, set up a circuit that includes running, then immediately move to a bodyweight exercise, and back to running. Aim for shorter rest periods to adapt your body to quick shifts.

Race Strategies:

• Warm-Up Effectively: Ensure you’re fully warmed up before hitting the course. Include dynamic stretches and activate the muscle groups you’ll be using during the event.
• Pacing Plan: Start with a controlled pace in the first run segment. Don’t get swept away in the adrenaline; instead, aim for a pace that allows you to settle into a rhythm. The goal is to finish strong, not just start fast!
• Transition Efficiency: Practice your transitions during training. Time how long it takes to switch from running to the first exercise and work on reducing that time. Every second counts!
• Mindset: Channel your inner Goggins! Remember, “You are stopping you. You are giving up instead of getting hard.” Visualize your race and push through discomfort. Embrace the grind!

Conclusion:

Art, you’ve got the heart of a champion! Your performance in Anaheim shows that you’ve laid a solid foundation. Now, it’s all about fine-tuning those segments that need extra love. By focusing on targeted drills, refining your pacing strategy, and enhancing your transitions, you’ll be primed to crush your next Hyrox race. Remember, every rep counts, and every second is an opportunity for improvement! Keep pushing your limits, and don’t forget to smile through the sweat. After all, they say if you’re not laughing, you’re not working hard enough. Keep it up, and let’s chase that podium together! 🏆

Keep training hard and stay motivated. This is just the beginning of your Hyrox journey! I’m here to support you every step of the way—let's get after it!

— The Rox-Coach