Bergholtz Brock Hyrox Result

Overall Performance:

Brock, you put in a solid effort at the 2024 Anaheim Hyrox, finishing with an overall time of 01:34:53 and landing in the top 46% of 607 athletes. That’s no small feat! Your rank in the competitive 25-29 age group at 42 out of 73 shows you’re in the mix, but there's plenty of room to elevate your game. A notable highlight was your performance on the sled pull, where you crushed it—finishing in the 7th percentile! But, let’s talk about pacing. Your total running time was 00:50:09—about 3:22 slower than average. This suggests that you might have overcooked your initial laps, as evidenced by your first running segment being 1:57 slower than average. Your pacing led to a slower overall time as you fatigued towards the end. You’re more of a hybrid athlete right now, but with a little more focus in your running, you could really turn some heads! 💪

Segments to Improve:

• Burpees Broad Jump: You clocked in at 00:06:25, which is 00:14 slower than average. Burpees can be a real energy zapper, but they’re essential for your endurance and explosiveness. To improve, focus on:
  • Drills: Try doing a Tabata workout—20 seconds of burpees followed by 10 seconds of rest for 8 rounds. It will build your muscular endurance and help with your pacing.
  • Form Correction: Ensure your jump is explosive. Lower your hips during the squat to maximize power before jumping. Use a box or a target to jump onto, which can help you gauge your height.
• Running Segments: Your running performance was a mixed bag, particularly with your last lap being 2:43 slower than the average. This is a critical area for improvement:
  • Long Runs: Incorporate long, slow runs into your weekly routine to build a solid aerobic base. Aim for 60-90 minutes at a conversational pace.
  • Speed Work: Add interval training sessions. Try 800m repeats at a pace faster than your race pace, with equal rest time in between. This will improve your speed endurance.
  • Fartlek Runs: Mix in some fartlek sessions—alternate between sprinting and jogging in a single run. It’ll help teach your body to recover faster while still pushing hard.
• Roxzone: Your transition time was 00:09:09, which is 01:07 slower than average. This indicates some time spent resting or inefficient transitions:
  • Practice Transitions: Simulate race day by transitioning quickly between exercises. Use a timer and aim to shave off seconds; it’s all about getting in and out efficiently.
  • Overall Fitness: Incorporate more full-body workouts to improve your overall conditioning—think of circuits that mimic race elements.

Race Strategies:

• Pacing Strategy: Start strong but controlled. Aim to keep your first running segment around the average pace, then gradually pick it up in the latter stages as you gauge your energy levels.
• Break Down the Race: Mentally segment the race. Focus on completing each section and use those transitions as mini-goals.
• Nutrition and Hydration: Fuel properly before the race, and consider quick hydration strategies during the run segments if you can, to maintain your energy levels.
• Mindset: Remember, “It’s not the will to win that matters, it’s the will to prepare to win.” Treat each training session as part of your preparation for the next race day!

Conclusion:

Brock, you’ve laid a solid foundation, and with these targeted improvements, you’ll be well on your way to smashing your next Hyrox. Just remember, pain is temporary, but glory is forever. And hey, if you think burpees are hard, try doing them while reading the fine print on your gym membership! Keep pushing your limits—you're capable of more than you think! 💥

Keep it up, and I'll see you crushing it at the next one! You got this! 🏆

- The Rox-Coach