Prugh Alex Hyrox Result

Overall Performance:

Hey Alex! First off, congrats on crushing that race in Dallas! Finishing in the top 20% overall and 72% in your age group is no small feat. Your final time of 01:37:44 is impressive, especially when you consider that your total running time of 00:46:15 was a solid 1:49 faster than average. You’ve got a great runner profile, which shows that your legs are ready to sprint, but we need to work on making your strength segments a bit stronger too.

Now, looking at your pacing, it seems you might have started a little too conservatively in Running 1, clocking in 57 seconds slower than average. It’s like showing up to a party and waiting for the punchline to be good—just jump in and make your presence felt! You picked up the pace nicely in the later runs, so let’s use that momentum to guide your strategy moving forward. It’s all about finding that sweet spot between your running and strength performance.

Segments to Improve:

• Farmers Carry (00:02:26 slower than average): This is your biggest gap, and as they say, if you want to carry the load, you have to lift it first! Focus on grip strength and core stability. Incorporate farmer's walks in your training regimen—grab some heavy kettlebells or dumbbells and walk for distance. Aim for 4 sets of 40 meters with 1-minute rest in between. Also, practice your form by keeping your shoulders back and core tight. Remember, if you’re carrying the weight of the world, don’t hunch like you’re carrying a backpack full of bricks!
• Roxzone (00:02:13 slower than average): Transition time is crucial, and it seems you might have spent a bit too long in the rest area. Focus on quick changes. Practice transition drills where you move from one exercise to the next without pausing. Set a timer and aim for quick transitions during your workouts—this will help mimic race day. You could also add a circuit training session where you mix running with strength exercises to get the heart rate up while keeping it efficient.
• Wall Balls (00:01:08 slower than average): This one could use some love! Check your squat depth and ball release. Focus on high-volume wall ball sessions—try 4 sets of 15 reps with a lighter ball if necessary, concentrating on proper form and rhythm. Keep your chest up and engage your core on the way down. If it feels like you’re throwing a beach ball instead of a medicine ball, you might need to dial in that technique! 😉
• Sled Pull (00:00:46 slower than average): We all know it’s a tough segment, but you’ve got the potential to improve here. Use sled pulls in your training—pick a weight that challenges you and aim for short distances. 5 sets of 20 meters with full recovery in between will help boost your strength endurance. Remember to keep your back straight and use your legs to drive the pull, not just your arms. You want to feel like a freight train, not a train wreck!
• Sandbag Lunges (00:00:40 slower than average): Lunges can be tricky, but they can also build that leg strength you need. Incorporate weighted lunges into your routine—start with dumbbells or a sandbag. Aim for 4 sets of 10 reps per leg. Keep your front knee above your ankle for balance, and if you’re wobbling like a newborn deer, adjust your stance! This will build the strength necessary for those lunges come race day.
• Rowing (00:00:35 slower than average): It’s time to get those rowing muscles firing! Work on your technique by focusing on your drive and recovery. Set up some intervals on the rower—30 seconds on, 30 seconds off for 10 rounds, ensuring you’re maintaining good form. Think of it as your personal water ride—just without the splash zone! 🌊
• Ski Erg (00:00:32 slower than average): Don’t let this one drag you down! Incorporate Ski Erg intervals into your training, focusing on powerful pulls followed by adequate recovery. 5 sets of 1 minute on, 1 minute off will help improve your endurance and efficiency. Keep your core engaged and use your legs to drive the movement. You want that ski motion to feel like a smooth glide, not a struggle!
• Sled Push (00:00:32 slower than average): You’ve got to push through this one! Focus on strength training that emphasizes pushing movements, like weighted sled pushes and leg press. Aim for 4 sets of 20 meters, and remember to keep your body low and drive through your legs. Feel like you’re pushing a car out of a ditch—give it everything you’ve got!

Race Strategies:

1. Pacing: Start off strong but controlled. You know you can pick it up—just don’t burn out in the first segment. Think of it as a marathon, not a sprint (unless it's that last 400m sprint, then all bets are off!).

2. Transitions: Practice those transitions like you’re in a relay race. The smoother your transitions, the more energy you save for the next segment. Visualize your setup before each exercise to minimize downtime.

3. Mental Game: Keep a positive mindset. When the going gets tough, remind yourself of your goals and why you’re doing this. “I can do hard things” should be your mantra!

4. Nutrition & Hydration: Make sure to fuel up before the race. A balanced meal with carbs and protein the night before can be a game-changer. And don’t forget to hydrate—water is your best friend!

Conclusion:

Alex, you’ve shown some serious potential and talent in this race, and with a few tweaks and focused training, you can elevate your performance even further. Remember, “Success is where preparation and opportunity meet.” So, let’s get out there, put in the work, and turn those weaknesses into strengths!

Keep pushing, stay motivated, and remember: “The only bad workout is the one that didn’t happen.” Now, go crush it! 💪

Catch you later,

The Rox-Coach