Caruso Mike Hyrox Result

Overall Performance:

Mike, you put in a solid effort at the 2024 Anaheim HYROX, finishing with an overall time of 01:38:18, placing 111 overall and 2nd in your age group. That’s impressive, especially considering the competitive field! Your total running time of 00:53:34, while it shows your potential, is 08:27 slower than the average, indicating that there’s room for improvement in your running efficiency. Based on your splits, it looks like you might have come out of the gate a bit too fast during your first run segment (00:06:33), which was 02:04 slower than average. This indicates a potential pacing issue that may have fatigued you for the later portions of the race. Your profile suggests that you have a solid strength base, but your running could definitely use some work to balance things out. You did well on the Ski Erg and Sled Push, but some of that strength didn’t translate to the running segments, especially towards the end of the race. Just like Goggins says, “Most of you won’t be able to make it, but those who do are going to be the ones who train harder.” Let’s get you in that category!

Segments to Improve:

Now, let’s dive into the segments where there’s significant room for improvement:

• Running 1 (00:06:33) - This was where you started off a bit too slow, and it affected your momentum. A few seconds faster could have set a better tone for the rest of the race.
  • Training Strategy: Implement tempo runs in your training. Start with a 10-minute warm-up, then run at a pace that is challenging but sustainable for 15-20 minutes, followed by a cool-down. This will help you build a better sense of pacing.
• Running 3 (00:07:06) and Running 5 (00:07:13) - These segments were significantly slower than average. Fatigue from earlier segments may have played a role here.
  • Training Strategy: Incorporate interval training into your routine. For example, sprint for 30 seconds, followed by 1-2 minutes of recovery, and repeat for 20-30 minutes. This builds your endurance and helps your body adapt to fatigue.
• Running 6 (00:07:26) and Running 7 (00:07:29) - Both segments were also slower than average.
  • Training Strategy: Try doing brick workouts. Transitioning from a strength exercise directly into a run will simulate race conditions and prepare you for the fatigue you’ll experience in competition.

Additionally, your Roxzone time of 00:07:25 indicates that you spent a bit more time resting or transitioning than average. Improving your overall fitness and transitioning faster will be key here.

• Roxzone Improvement:
  • Training Strategy: Practice transitions in workouts. Set a timer and simulate race conditions where you transition from one exercise to another, focusing on speed and efficiency. Keep it fun—maybe race a buddy to get that adrenaline pumping!

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start at a pace that feels comfortable. It’s better to finish strong than to burn out early. Remember, it’s not a sprint; it’s a Hyrox! 🏃‍♂️
• Nutrition: Ensure you’re fueling properly before and during the race. A little bit of carbs can go a long way—just don’t go overboard like it’s a buffet!
• Mindset: Keep a positive mindset! When the going gets tough, channel your inner Goggins and remind yourself why you’re doing this. “You have to build calluses on your brain just like how you build calluses on your hands.”

Conclusion:

Mike, you’ve shown great potential in this race, especially with your strength segments. Now it’s time to balance that out with improved running performance. Remember, each training session is an opportunity to get better. Keep pushing your limits; after all, “You don’t stop when you’re tired. You stop when you’re done.” 💪🏆 Stay focused, stay determined, and know that I’m here cheering you on every step of the way. Let’s crush those goals together! You’ve got this, and I’m excited to see you improve at the next event. Keep grinding, and let’s make that next race your best one yet!

- The Rox-Coach