Sezmis Ersin Hyrox Result

Overall Performance:

Ersin, first off, let’s give a shoutout to your overall performance! Finishing in the top 24% of a whopping 2857 athletes is no small feat, and being in the top 71% of your age group is something to be proud of! 💪

With a total race time of 01:45:24, you’ve shown solid endurance, but there are some areas we can polish up. Your overall pacing looks like it was a bit too fast in the beginning, particularly with your first running segment clocking in at 6:01 — that’s about 47 seconds slower than the average. Remember, the race is a marathon, not a sprint! While you’ve got a decent running profile, with a total running time that’s 2:20 slower than average, it’s clear we need to work on some running efficiency.

Let’s break it down: you’ve got a hybrid athlete vibe, leaning a bit more towards strength based on how you performed in the sled push and burpees. If we can tighten up your running game, you’ll be in for a serious boost. Now, let’s get into the nitty-gritty!

Segments to Improve:

• Roxzone (00:12:20): Ouch! That’s 3:10 slower than average, which means we need to work on your transitions. You might be taking a little vacation in between those exercises! Focus on keeping your heart rate up during transitions. Try practicing quick transitions in your training sessions to simulate race day. Set a timer and aim to switch from one exercise to another in under 30 seconds.
• Sled Push (00:04:04): At 25 seconds slower than average, this is a segment where you can gain a ton of time. Strengthening your legs and core will help. Incorporate sled pushes into your weekly routine, but focus on form over speed. Try 5 sets of 30-meter pushes with a moderate weight, rest for 2 minutes in between. You can also do leg press and squats to build muscle strength.
• Burpees Broad Jump (00:06:44): You’ve got some room to improve here too. You’re 19 seconds slower than average, and burpees can really drain your energy. To improve, focus on technique and explosiveness. Try doing 3 rounds of 10 burpees followed by 10 broad jumps, with minimal rest. This will help you with that quick transition between movements.
• Rowing (00:05:25): With 10 seconds slower than average, let’s tighten up that rowing technique. Make sure you’re using your legs to drive and not just your arms. Incorporate interval training on the rower: 4 sets of 500 meters at a high intensity with 1-minute rests in between. You’ll build power and efficiency!
• Running Performance: The total running time indicates we need to work on your speed. Consider adding interval training sessions to your routine. Try 5 x 800m runs at a pace faster than race pace with 2-3 minutes of rest in between. This will help build your speed and endurance.

Race Strategies:

• Pacing: Start conservatively. You want to feel good during the first half. Maintain a pace that feels sustainable and pick it up later in the race.
• Transitions: During your training, practice moving quickly from one exercise to another. Visualize your transitions during the race; think of them as a crucial part of your performance, not just downtime.
• Nutrition: Make sure you’re fueling properly before and during the race. Experiment with different options to see what works best for your body. You don’t want to be the athlete who runs out of gas before the finish line!

Conclusion:

Ersin, you’ve got a solid foundation, and with some targeted training, you can improve leaps and bounds! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, keep grinding, and let’s polish those segments into shining gems. 💥

And hey, if you ever find yourself questioning why you’re sweating so much, just remember: it’s just your fat crying because it knows it’s getting kicked to the curb! Keep at it, and I can’t wait to see you crush your next race!

Let’s unleash your potential, one workout at a time! - The Rox-Coach