Rubin Vilas Hyrox Result

Overall Performance:

Vilas, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:32:59, placing you in the top 71% of the field. That’s no small feat! With a total running time of 00:44:58, you showcased a notable runner profile, being 00:57 faster than the average running time. Your best running lap of 00:05:19 is impressive and shows that you have a solid pace to build on. However, while your running performance shines, there are a few segments where the strength training could use some work. It looks like you started a bit slower in the first running segment, which might have cost you some precious seconds later on. Remember, the tortoise may win the race, but in Hyrox, we need to channel that tortoise into a speedy rabbit! 🐇💨

Segments to Improve:

• Sandbag Lunges (00:06:27) - This segment was your slowest, placing you in the 80th percentile. To improve here, focus on technique and endurance:
  • Drills: Incorporate walking lunges with a sandbag to build strength and stability. Aim for 3 sets of 10 lunges per leg, gradually increasing weight as you become comfortable.
  • Technique: Keep your core tight and maintain an upright posture. Focus on the depth of your lunge and try not to let your knee go beyond your toes.
  • Endurance: Add in high-rep bodyweight lunges into your routine, aiming for 3 sets of 15-20 reps.
• Burpees Broad Jump (00:06:21) - Slower than average, ranked at 70th percentile. Let's jump into some strategies to boost this:
  • Drills: Practice burpees with a focus on explosiveness. Do 4 sets of 10, emphasizing a strong jump after each burpee.
  • Technique: Ensure your burpee form is solid; chest to the ground, jump back, then explode up. Work on transitioning smoothly into the jump.
  • Strength Training: Include power cleans or kettlebell swings in your routine to build explosive strength.
• Sled Push (00:03:24) - Slightly slower than average, ranked at 73rd percentile. Time to get powerful:
  • Drills: Incorporate heavier sled pushes into your training. Start with 4 sets of 20 meters, focusing on driving through your legs.
  • Strength Training: Build leg strength with squats and leg presses. Heavy squats will translate well into pushing power.
  • Form Correction: Keep your hips low and push with your legs, not your back. Engage your core throughout the movement.

Race Strategies:

• Pacing Strategy: Start strong but don’t go all out in the first running segment. Aim for a pace that you can sustain. Remember, a marathon starts with a single step, but in Hyrox, you need to control that step!
• Transition Time: The Roxzone time of 00:08:30 is slower than average. Work on your transitions during training. Practice moving quickly from one exercise to the next—set a timer and challenge yourself to beat it! A bit of a sprint between stations can save you valuable seconds.
• Focus on Breathing: During the more strenuous exercises, keep your breathing steady. This will help maintain energy levels and focus.

Conclusion:

Vilas, you’ve shown that you have the heart of a true competitor. Remember, "The only thing worse than training hard and not succeeding is not training hard and succeeding." Your running prowess gives you an edge, but to unlock your full potential, it’s time to turn those weaker segments into strengths. Focus on those lunges, burpees, and sled pushes, and you’ll see the results fly in. Keep pushing your limits, and remember, "You are your only limit." 💪🏆

Now, let’s get out there and crush the next race like it owes you money! The Rox-Coach believes in you! 💥