Acosta Valerey Hyrox Result

Overall Performance:

Valerey, you’ve shown some solid grit out there at the 2024 Anaheim Hyrox! Finishing with an overall time of 02:46:38 puts you in the top 98% of all athletes, which is no small feat! Your total running time of 01:21:28 is impressive, coming in 2:56 faster than the average. This indicates a stronger running profile, which is a fantastic asset in a hybrid competition like Hyrox. However, it looks like your pacing needs a little fine-tuning, particularly in the first half of the race, where you slowed down compared to the average during Running 1 and Running 2. This might have hindered your overall momentum. You’ve got the potential to be a powerhouse both on the run and during the strength segments; we just need to bridge that gap!

Segments to Improve:

Now, let’s dive into the segments where you can really level up your game:

• Wall Balls (00:15:54 - 03:47 slower than average): This is a biggie. Wall balls require not just strength but also endurance and technique. To improve, focus on:
• Drill: Wall Ball Technique Drills - Practice your squat and throw technique. Aim for a consistent rhythm and focus on your breathing. Try sets of 10, resting minimally between sets to build endurance.
• Strength: Goblet Squats - These will help strengthen your lower body and improve your squat depth, which is crucial for wall balls.
• Sandbag Lunges (00:13:14 - 01:03 slower than average): Lunges can be taxing, especially when fatigued. Here’s how to sharpen this segment:
• Drill: Weighted Lunges - Work on your form with lighter weights first, then gradually increase the weight. Focus on driving through your front heel and keeping your torso upright.
• Endurance: Split Squat Holds - Hold the lunge position for a count of 5-10 seconds to build stability and strength in your legs.
• Burpees Broad Jump (00:15:16 - 00:17 slower than average): It’s crucial to maintain an explosive power for this segment. Try this:
• Drill: Burpee Box Jumps - Combine burpees with box jumps to develop explosive power and transition speed. Aim for sets of 5-10 repetitions.
• Form: Burpee Efficiency - Focus on minimizing the time spent on the ground during the burpee. Keep your movements crisp and fluid.

Race Strategies:

During your next race, consider these strategies to boost your performance:

• Pacing: Start strong but not too fast. Aim for even splits in your running segments. Given your strong running profile, you might be tempted to sprint out of the gate, but keep that energy for later on!
• Transitions: Focus on your Roxzone time, which was slightly faster than average. Practice quick transitions between exercises in training. A good rule of thumb: if you can change your shoes faster than a cheetah on roller skates, you’re doing great!
• Mindset: As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Keep this in mind when fatigue sets in. Embrace the discomfort; it’s where the growth happens!

Conclusion:

Valerey, you’ve got an incredible foundation to build on. Your running prowess is evident, but strengthening those segments that gave you trouble will turn you into a formidable competitor in Hyrox. Remember, every athlete has their work-ons, and it’s what you do with that feedback that counts. Keep pushing your limits, embrace the grind, and stay consistent. As Jocko Willink would say, “Discipline equals freedom.” So, let’s get to work and crush those weaknesses! 💪💥

Stay strong, stay motivated, and keep that fire alive! You’ve got this! The Rox-Coach is here to help you every step of the way! 🏆