Toledo José Hyrox Result

Overall Performance:

José, you crushed it out there at the 2024 Stockholm Hyrox, finishing with a time of 01:59:12! That's no small feat, especially considering you ranked in the top 95% overall and top 97% in your age group. Your total running time of 52:33 is impressive, making it clear you have a runner's profile. You started strong with a fast first lap, but let’s dive deeper into how you can refine your performance even more. Your pacing was on point initially; however, there’s a slight dip in your performance during the latter part of the race that we need to address. After all, you can’t just leave it all to the first lap—you’ve got to finish strong, just like a good burrito! 🌯

Segments to Improve:

Now let’s talk about those segments where you can turn weaknesses into strengths:

• Wall Balls (15:16, 100th Percentile): José, this is your Achilles' heel. Wall balls are all about technique and endurance. Work on your squat depth and ensure you’re using your legs to drive the ball up rather than just your arms. Aim for higher reps at lighter weights to build endurance. Try this drill: 3 sets of 15 wall balls with a light medicine ball, focusing on perfect form.
• Burpees Broad Jump (10:09, 98th Percentile): You’ll want to transition faster between the burpees and the broad jumps. Incorporate burpee box jumps in your workouts; they’ll mimic the explosive movement needed. Do 5 sets of 10 reps, focusing on minimizing ground contact time. Remember, it’s not a race to the ground—think speed and control!
• Rowing (5:55, 97th Percentile): Your rowing could use some love. Work on your technique to optimize your stroke efficiency. Practice intervals—30 seconds of hard rowing followed by 30 seconds of easy rowing for 10 rounds. Focus on engaging your core and legs, keeping your arms relaxed.

Race Strategies:

For your next race, let's implement some race strategies:

• Pacing: Start strong but don’t blow your load in the first lap. Aim for a consistent pace across all running segments. Remember, it’s a marathon, not a sprint (unless you’re running from a bear!).
• Transitions: Look to improve your roxzone time. Plan your transitions ahead of time. Practice your transitions during training to minimize downtime. Think of it as a pit stop—quick and efficient!
• Mindset: Stay mentally strong. As Goggins says, “Most of us are only using 40% of our potential.” Push that limit! When it gets tough, remind yourself why you started. Keep the fire in your belly, José!

Conclusion:

José, you showed up and showed out in Stockholm! Remember, every race is a learning opportunity. Tackle those wall balls and burpees like they owe you money, and let’s refine your rowing technique. With a little focus on these areas, you’ll be ready to smash your next competition. Keep pushing your limits—you're closer than you think! 💪💥

As you gear up for your next challenge, remember: “You are not just a product of your environment; you are a product of your choices.” Make those choices count! Keep grinding, and I’ll be here to help you every step of the way. You’ve got this! – The Rox-Coach