Canonizado Jonathan Hyrox Result

Overall Performance:

Jonathan, congrats on tackling the 2024 Anaheim Hyrox! Finishing in the top 89% of a competitive field of 607 athletes and 90% in your age group is no small feat! Your overall time of 02:06:12 shows strong endurance, especially with a total running time of 00:55:54, which is an impressive 5:05 faster than the average. You clearly have a runner's profile, showing that you can hold your own on the track. However, that first running segment was a bit of a slow start, coming in at 00:08:07, which is 2:10 slower than average. While it's great to have strength in running, you need to work on your transition times and some of those strength-based segments, as they appeared to hold you back significantly, especially the sled push and pull. Remember, every second counts in Hyrox, so let’s turn those weaknesses into strengths!

Segments to Improve:

Your race highlighted some key areas for improvement, particularly in the following segments:

• Wall Balls (00:13:38) - This segment was 2:13 slower than average. Focus on your technique; if your form is off, you’ll waste energy and time. Work on achieving full depth in your squat and a strong overhead throw. Try 3 sets of 15-20 reps with a lighter ball to perfect your form before progressing to the heavier one.
• Sled Push (00:06:31) - At 2:31 slower than average, this is significant. Sled pushes require both power and endurance. Incorporate speed drills with heavier weights. Aim for 4-5 sets of 20 meters, pushing at maximum effort. Also, try to keep your hips low and push with your legs, not your back.
• Sled Pull (00:09:38) - Another segment where time slipped away, 2:19 slower than average. To improve, focus on your grip and core engagement. Practice pulling with a resistance band or sled using a harness. Aim for 4-5 sets of 20 meters, focusing on maintaining a strong, upright posture.
• Farmers Carry (00:04:51) - This was 1:45 slower than average. Improve your grip strength and core stability by incorporating carries in your training. Try carrying heavier weights for shorter distances, and work on your foot speed. Aim for 4 sets of 40 meters with a challenging weight.

Race Strategies:

For your next race, consider the following strategies:

• Pacing: Start at a controlled pace, especially in the first running segment. You don’t want to burn out early. Remember, it's not a sprint; it's a marathon with obstacles!
• Transitions: Focus on minimizing your time between exercises. Practice quick transitions in your training. For instance, have a set routine to follow when moving from running to exercises and back again.
• Breathing: Maintain a steady breathing pattern, particularly during the strength segments. Controlled breathing helps with endurance and keeps your heart rate in check.
• Mindset: Embrace the grind. As David Goggins says, “You are not going to die because you are uncomfortable.” Push through the tough moments with a fierce mentality. Visualize your success and own it!

Conclusion:

Jonathan, you’ve got the makings of a fierce competitor in Hyrox! Each race is a learning experience, and it’s clear that you have the drive to improve. Don’t forget: “The only easy day was yesterday.” So, lace up, hit the training hard, and tackle those weaknesses head-on. Let’s turn those segments into strengths and watch your performance soar in your next competition. Remember, progress is progress, no matter how small. Now go crush it! 💪🏆

Keep pushing your limits and never settle. You’ve got this! - The Rox-Coach