Schnaars Craig Hyrox Result

Overall Performance:

Craig, you tackled the 2024 Anaheim Hyrox with grit and determination, finishing with a solid overall time of 01:48:30, placing you in the top 70% of a competitive field. That’s no small feat! Your strength shines through in the Burpee Broad Jump and Sled Pull, where you clocked in faster than average, showcasing a solid hybrid profile. However, your overall running time of 00:53:40 was 00:44 slower than average, indicating that there’s room to grow in your running endurance, especially since the first running segment was a tad too slow for a good start. You did have a standout performance in the final running lap (00:05:57) which shows you have the potential to kick it up a notch when it counts. Let’s harness that energy and build on your strengths! 💪

Segments to Improve:

Here’s where we can turn those weaknesses into strengths:

• Total Running Time: Your total running time indicates that you may need to shift your focus towards building endurance. A good strategy is to incorporate long, steady-state runs into your routine. Aim for a weekly long run at a conversational pace to build that aerobic base. Consider adding intervals to your training:
  • 4x800m at a pace slightly faster than your 5k pace, with 2-3 minutes rest in between.
  • Include tempo runs where you run at a challenging pace for 20-30 minutes to increase your lactate threshold.
• Sled Push (00:00:22 slower than average): This is a power exercise where form is key. To improve, focus on strength training with exercises like:
  • Heavy sled pushes (varying distances) in your weekly training to build the necessary strength.
  • Incorporate squats and deadlifts to target the muscle groups involved in the push.
  Additionally, work on your explosiveness with box jumps and kettlebell swings to help with your overall power output.
• Roxzone (00:03:08 slower than average): This is crucial for transitioning between exercises, so let’s tighten it up! Practice running between your stations to simulate race conditions. Set up mock transitions during your training:
  • Time yourself moving from one exercise to another, making sure to minimize downtime.
  • Work on getting your gear organized for quick transitions to shave off those seconds.

Race Strategies:

During the race, pacing is everything. Your first running segment was too slow, which can be a common trap. Consider employing a negative split strategy where you start at a comfortable pace and gradually increase speed as you progress. Stick to a plan where you allow yourself to speed up in the latter half of each running segment. Also, use visualization techniques before the race to mentally rehearse your pacing, transitions, and the execution of each exercise. Remember to fuel properly during the race; a little energy gel or a quick bite can keep those muscles firing. And don’t forget – it’s not just about racing; it’s about having fun and pushing your limits! After all, who said suffering couldn’t be enjoyable? 😅

Conclusion:

Craig, you have a solid foundation to build upon! Your performance shows you’re already competitive, and with some tweaks to your training and race strategy, you can elevate yourself even further. As the great David Goggins says, “You are not going to find a way. You are going to make a way.” So, get out there, put in the work, and let’s turn those weaknesses into strengths. Remember, every rep, every run counts towards your ultimate goal. And when it gets tough, just think: “At least I’m not doing burpees right now!” Keep pushing, and let’s crush that next race! 💥 I’m here to support you every step of the way as your Rox-Coach! 🏆