Buil Axel Hyrox Result

Overall Performance:

Axel, first off, major props for your performance at the 2024 Hong Kong Hyrox. Finishing in the top 19% overall and 55% in your age group is no small feat—seriously, you've got the heart of a lion 🦁! Now, let’s break it down a bit. Your overall time of 1:34:10 shows that you've got the drive, but there are some areas where we can tweak your game plan to really unlock your potential.

Looking at your pacing, it seems like you might have kicked off a bit too fast. Your first running split was 6:46, which is about 1:54 slower than the average. That's a solid pace, but it probably left you a bit gassed for the later running segments. The good news? Your running profile suggests you have the potential to improve your speed—your total running time of 55:51 was slower than average, indicating that we need to dial in on your running endurance and efficiency.

Segments to Improve:

• Running Segments: The overall running time was slower than average, particularly concerning your running splits after the first lap. You lost over 11 minutes compared to the 25th percentile athletes. To fix this, let’s focus on building your endurance and pacing strategy.
  • Endurance Runs: Incorporate at least one long run each week at a steady pace. Aim for 60-90 minutes, gradually increasing distance.
  • Interval Training: Try 400m repeats at a pace faster than your race pace, with equal rest. This can help improve your speed and stamina.
  • Tempo Runs: Include tempo runs in your training, where you run at a challenging but sustainable pace for 20-30 minutes. This will help you find a pace that feels comfortable while still being competitive.
• Roxzone: Your transition time was also a bit slower than average, with 7:20 spent in the roxzone. This can be improved by enhancing your overall fitness and practicing quicker transitions.
  • Practice Transitions: Set up mini circuits in training that include quick transitions from one exercise to another. Time yourself and aim to minimize downtime.
  • Circuit Workouts: Create workouts that mimic race conditions, alternating between running and exercises like sled push/pull or burpees, and focus on maintaining a fast pace during transitions.
  • Mobility Work: Improving your mobility can help you transition between exercises more fluidly. Incorporate dynamic stretching in your warm-ups and cooldowns.

Race Strategies:

For your next race, let’s incorporate a strategy to manage your energy better throughout:

• Pacing: Start your first running segment at a slightly slower pace than you did this time. Aim for around 6:55-7:00. This will help you conserve energy for the latter parts of the race.
• Breathing Techniques: During the running segments, focus on controlled breathing. Consider counting to four on inhalations and six on exhalations to help manage your effort level.
• Visualization: Before the race, visualize each segment of the course. Imagine how you’ll feel and react at each transition, which can help reduce anxiety and improve flow.
• Nutrition: Make sure to fuel properly in the days leading up to the race with carbs and hydration. On race day, have a small snack about an hour before starting. Your body should be a well-oiled machine, not a rusty bicycle! 🚴‍♂️

Conclusion:

Axel, you’ve got a solid foundation, and with some strategic tweaks, you’ll be crushing your next Hyrox event. Remember, "Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do." Keep pushing, keep improving, and keep that competitive spirit alive! 💥

And hey, next time someone asks how to improve their Hyrox performance, just tell them, "It’s all about the transitions, like a ninja, but with more burpees!" 🏆

Keep grinding, Axel! You've got this! – The Rox-Coach