Figueira Will Hyrox Result

Overall Performance:

Will, you crushed it out there in Melbourne! Finishing with an overall time of 01:40:21 puts you in the top 51% of a field of 2450 athletes—impressive work! Your ranking in the 45-49 age group at 87 out of 179 shows you’re right in the mix. One of the standout features of your race was your ability to start strong. You came out of the gate firing with a blistering first lap that was 1:54 faster than average! That’s a great way to set the tone for the day.

However, as the race progressed, your pacing seems to have dropped off a bit, especially on the latter runs and transitions. Your total running time of 00:49:19 shows that there’s room for improvement, particularly since it was 22 seconds slower than average. This indicates a tendency toward a hybrid athlete profile, but you've got more of a runner’s edge. We need to sharpen that strength and endurance combo to maximize your potential in future races.

Segments to Improve:

Let’s break down the segments where you can capitalize on your strengths and address areas for improvement:

• Running 5, 6, 7, and 8: These segments were notably slower than average, with the last run being a significant 1:08 behind. This is where your pacing dropped, and it's evident that fatigue set in. To address this, we’ll need to incorporate:
• Tempo Runs: Include 2-3 sessions per week where you run at a challenging pace (around 75-85% of your max effort) for 20-30 minutes. This will help you build endurance while teaching your body to sustain a faster pace.
• Interval Training: Work on shorter, high-intensity intervals (like 400m repeats) with short recovery periods. Aim for 4-6 reps at a pace that's faster than your race pace, giving you the speed to maintain during the race.
• Long Runs: Increase your long run distance gradually each week to build overall endurance. Aim for increasing 10-15% of your distance weekly until you can comfortably handle 10-12 km at a steady pace.
• Roxzone (10:32, 1:54 slower than average): The time spent transitioning and recovering between exercises needs to be cut down. To improve this segment:
• Practice Quick Transitions: Set up mock race conditions in your training. Transition quickly between exercises and minimize downtime. The goal is to keep your heart rate elevated and mimic race conditions.
• Strength Circuit Workouts: Combine strength exercises with short runs (e.g., perform a sled push followed by a 400m run). This will train your body to switch gears efficiently.
• Burpees Broad Jump (6:24, 14 seconds faster than average): Solid performance here! This exercise showcases your explosive strength, but we need to ensure it doesn’t sap your endurance. Include:
• Burpee Variations: Incorporate different burpee styles (e.g., single-leg burpees, box burpees) into your training to build endurance and prevent fatigue during the race.

Race Strategies:

• Start Strong, but Steady: While your first lap was phenomenal, ensure you control your pace in the first half. A strong start is great, but maintaining that energy without burning out will be key.
• Focus on Breathing: Don’t forget to manage your breath during transitions. Deep, controlled breathing will keep your heart rate lower and help you recover faster.
• Visualize the Course: Familiarize yourself with the course layout during training. Mental mapping can ease anxiety and help with pacing, especially during fatigue.
• Use Your Strengths: Capitalize on your burpee and sled push skills. Push hard during those segments, and use that momentum to carry you through the runs.

Conclusion:

Will, you have a strong foundation to build on, and your recent race shows that you are definitely on the right track! Remember what David Goggins said, “You are not going to die. You just want to quit.” Embrace the challenge and dig deep, especially in those tough moments during races. The road to improvement is paved with hard work, and you have the grit to take it on. Let's sharpen your skills, boost that endurance, and cut down those transition times. You’ve got this! 💪💥

Keep pushing your limits, and remember, the only bad workout is the one that didn’t happen. Now let’s get to work! I’m the Rox-Coach, and I believe in you! 🏆