Robb Kacey Hyrox Result

Overall Performance:

Kacey, first off, let me give you a huge shoutout for your performance at the 2024 Anaheim Hyrox! Finishing in the top 43% overall and top 51% in your age group is no small feat, especially with a time of 01:36:52. That's a solid effort! You’ve shown some impressive strength, particularly in the Sled Push and Burpees Broad Jump, where you really crushed it. 💪

However, we need to talk about pacing. That first run was like running a marathon on a pogo stick—too slow! You kicked off with a 7:49 lap, which is 2:21 slower than the average. It’s clear that endurance might not be your strongest suit, especially since your total running time of 52:24 is slower than average by 3:17. This suggests you may be leaning more towards a strength-focused profile rather than a runner's. Let’s harness that strength and work on the running to create that perfect hybrid athlete!

Segments to Improve:

Let’s dig into the segments that could use a little TLC. Here are the key areas where you lost time and need to focus:

• Running 1: 00:07:49 (02:21 slower than average)
• Running 3: 00:06:31 (00:24 slower than average)
• Running 5: 00:06:26 (00:05 slower than average)
• Roxzone: 00:09:59 (02:17 slower than average)

Now, here’s how to sharpen those segments:

• Running 1 (Start Strong!): Your pacing indicates a lack of confidence at the beginning. Work on progressive runs. Start at a comfortable pace and gradually increase your speed. A good drill is to do 4x800m intervals at a pace slightly faster than your goal race pace, with 2 minutes of rest in between. This will teach your body to handle faster paces right out of the gate.
• Running 3 & 5 (Sustain the Pace): These segments show you could maintain a steadier pace. Incorporate tempo runs into your weekly training—these are runs at a “comfortably hard” pace, where you can still speak in short sentences. Aim for 20-30 minutes at this pace once a week to build endurance. Also, consider using hill sprints to improve your leg strength and overall speed.
• Roxzone (Faster Transitions): Your transitions are almost like a leisurely stroll! Focus on high-intensity interval training (HIIT) that combines strength and running to simulate race conditions. Practice moving quickly between exercises with minimal rest. One great drill is to set up a circuit with 2-3 exercises followed by a short (30 seconds) run. This simulates the race pacing and helps you improve your transition times.

Race Strategies:

Now, let’s talk strategy. You’ve got the strength; it’s time to let it shine during the race:

• Start Strong but Controlled: Don’t let the adrenaline push you into a bad start. Aim for a controlled pace in Running 1. You can always pick it up later.
• Set Mini-Goals: Break the race into sections. Focus on nailing each segment, especially the running portions. Remind yourself of your strengths in the strength segments and use them to boost your confidence!
• Stay Hydrated: A hydrated athlete is a happy athlete! Make sure you’re fueling properly before and during the race. A little hydration can go a long way in keeping your energy levels up.
• Visualize Success: Before the race, visualize yourself hitting your splits and transitions. Picture yourself flying through those strength segments like a boss!

Conclusion:

Kacey, you’ve got the grit it takes to improve and push through the tough spots. Remember, “You are not the average of your environment; you are the average of your expectations.” Set those expectations high, and don’t be afraid to push your limits. It’s all about progress, not perfection. 💥

Now, get ready to tackle those training sessions with the ferocity of a lion chasing down its prey. And don’t forget to enjoy the process! After all, if it doesn’t challenge you, it doesn't change you. Keep grinding, and I can't wait to see how you crush your next Hyrox! You got this, Kacey!

- The Rox-Coach