Lanzon James Hyrox Result

Overall Performance:

James, your performance at the 2024 Madrid Hyrox was nothing short of impressive! Finishing overall at 999 and placing 44th in your age group puts you in the top 3% of athletes. That’s no small feat! Your overall time of 01:55:35 is commendable, especially considering your total running time of 00:49:37, which is a whopping 6:18 faster than the average. This clearly highlights your runner profile, showcasing your strength on the track. However, it seems you may have started a little slower than ideal, as your first running segment was 30 seconds slower than average. The key takeaway? You have the speed; let’s harness that energy right from the get-go! 💪

Segments to Improve:

While you’ve got solid strengths, there are definitely segments where we can sharpen your edge. Here’s where you can focus:

• Wall Balls (00:14:02): This segment was significantly slower than average. To improve, focus on your technique. Make sure you’re squatting deep enough to engage your legs fully and drive through your heels as you throw the ball up. Here’s a drill:
  • Wall Ball Practice: Start with lighter weights to master the mechanics. Aim for 3 sets of 10 reps, focusing on form. Gradually increase the weight as you get comfortable.
  • Plyometric Squats: Add these to your routine to build explosive power. 3 sets of 10 reps, ensuring full hip extension at the top.
• Burpees Broad Jump (00:08:38): This segment also lagged behind, showing a potential area for efficiency. Burpees can be taxing, but let’s streamline this:
  • Burpee Conditioning: Incorporate interval training. 5 rounds of 5 burpees followed by a 10-meter broad jump. Repeat for time, aiming to decrease your total round time each week.
  • Strengthening Core and Legs: Include exercises like box jumps and core stability workouts (planks, mountain climbers) to boost your overall power.
• Roxzone (00:12:35): Your transition time is a little sluggish. This indicates potential resting periods that could be trimmed down. To improve your transitions:
  • Practice Transitions: Set up a mini-course at your gym with various exercises. Time yourself going from one to the next. Aim to cut down transition time by at least 10% each session.
  • Overall Fitness: Consider adding HIIT (High-Intensity Interval Training) sessions into your training. This will keep your heart rate up, enhancing your endurance and efficiency during transitions.

Race Strategies:

Implementing strategic adjustments during your next race could yield significant improvements. Here’s what I suggest:

• Pacing: Start strong but controlled. You don’t want to be the tortoise here—pick that speed up in the first two runs. The goal is to set a consistent pace that you can maintain throughout, especially in the first two running segments.
• Transition Management: Use your recovery time wisely. Visualizing your next move can help. Think of your transition as a relay race; every second counts! Don’t just rest—prepare!
• Know Your Strengths: Play to your running strengths. When you feel fatigue setting in, remember your solid running times. Let this motivate you to push through the tougher segments.

Conclusion:

James, you’ve shown that you have a runner’s heart and a strong foundation. Remember what David Goggins says: “The only way to get better is to get after it.” Embrace the grind, and don’t shy away from the weaknesses; instead, attack them with the same vigor you display on the runs. With your dedication and the right adjustments, you’ll turn those weaker segments into your new power plays. And remember: “Pain is just weakness leaving the body”—but in your case, it’s just a little extra work to get to that podium! Keep pushing, stay focused, and let’s smash the next race together. You’ve got this! 💥🏆

Your Rox-Coach is here for every step of the way!