VIDETTO KEITH Hyrox Result

Overall Performance:

Hey Keith! First off, massive respect for your performance at the 2024 Dallas Hyrox! Coming in at an overall rank of 454 out of 2857 athletes and 6th in your age group is no small feat—you're in the top 15% overall! That's like being in the VIP section of a concert, where the music is just right and the vibes are high. 🎉

Now, let’s talk about your pacing. You crushed it on the running front, with a total running time of 40:34, which is a solid 4:32 faster than average. This shows you’ve got a runner's profile—great leg speed and endurance! However, your first running segment was a bit slower than average. You might have started a bit too conservatively there. Remember, it’s not a marathon, it’s a Hyrox! You want to get that engine revving right from the start without burning out.

On the strength side, there are some areas where you can definitely boost your performance. It’s clear that while you excel in running, some of the strength segments showed you could use a bit more horsepower. Let’s dive into that!

Segments to Improve:

Here are the segments that could use some love to turn those weaknesses into strengths:

• Wall Balls: 8:49 (1:45 slower than average)
• Burpees Broad Jump: 7:39 (1:49 slower than average)
• Sandbag Lunges: 6:27 (56 seconds slower than average)
• Sled Pull: 6:02 (46 seconds slower than average)
• Sled Push: 3:15 (10 seconds slower than average)
• Rowing: 5:16 (20 seconds slower than average)

Here’s how to tackle these segments:

• Wall Balls: To improve your wall balls, focus on your squat depth and explosive power. Try this:
  • 3 sets of 15 reps of wall balls, focusing on hitting the target consistently.
  • Add in some squat jumps to build explosive strength—3 sets of 10 reps.
• Burpees Broad Jump: Work on your conditioning and explosiveness. Consider:
  • 3 sets of 8 burpees followed by a 5-meter broad jump. Rest for 1 minute in between sets.
  • High knees for 30 seconds, followed by a set of 10 burpees to ramp up your heart rate.
• Sandbag Lunges: For sandbag lunges, stability and strength are key. Try:
  • Weighted lunges with a sandbag, 3 sets of 10 per leg. Focus on depth and form.
  • Include core exercises like planks to improve overall stability.
• Sled Pull and Sled Push: To get stronger on the sled, you need to build that leg power:
  • Incorporate heavy sled pushes and pulls into your training—3 sets of 20 meters each.
  • Add in some leg press or squats to increase your overall leg strength.
• Rowing: Improve your rowing efficiency with:
  • Intervals on the rowing machine—20 seconds on, 40 seconds off for 10 rounds.
  • Technique drills focusing on your pull and stroke rate.

Race Strategies:

Here’s how to strategize for your next Hyrox:

• Start with a strong but controlled pace—don’t go all-out in the first run segment. Think of it as a nice jog, just to warm up those legs.
• Transition time is key! Practice moving smoothly from one exercise to the next. Remember, it’s not about taking a breather; it’s about being efficient. You don’t want to be the tortoise in a race where the hares are all pumped up! 🐢💨
• Consider pacing your strength segments more consistently. If you know you struggle with something, plan to push through and maintain a steady output rather than trying to sprint through everything.

Conclusion:

Keith, your performance was impressive, and with a few tweaks, you're on your way to even greater heights. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Keep that in mind as you tackle those segments that need improvement.

And hey, if you ever feel like you’re struggling during those wall balls, just imagine you're throwing a basketball into a hoop—except the hoop is your dream of dominating the next Hyrox! 🏆

Stay strong and keep pushing your limits, and remember, I’m here to help you every step of the way. Let’s get to work! 💪

— The Rox-Coach