Cho Ed Hyrox Result

Overall Performance:

Ed, you tackled the 2024 Anaheim Hyrox like a champ! Finishing with a time of 01:59:11 puts you in the top 83% overall and top 84% in your age group. That’s no small feat! Your total running time of 00:56:39 is impressive, being 1:02 faster than average. This suggests you have a solid running profile, which means while you’re cruising on those runs, there’s still opportunity to fine-tune your strength exercises to match your speed. However, let's talk about pacing. Your first running segment was significantly slower than average, which could have set you back mentally and physically. Remember, you want to start strong but not so fast that you burn out. Think of yourself as a fine wine, Ed — you’ll get better with patience and time, not rushed out of the barrel! 🍷

Segments to Improve:

Now, let’s break down the areas where you can really level up:

• Running 1 (00:08:15 - 02:40 slower than average): Starting off too slow can kill your momentum. Try incorporating tempo runs into your weekly routine. These should be at a pace that feels “comfortably hard.” Aim for 1-2 sessions a week, gradually increasing the distance.
• Wall Balls (00:10:16 - 00:25 slower than average): This is a key area for improvement. Wall balls can be deceptively taxing. Focus on your squat depth and explosive power. Work on drills like squat jumps and wall ball practice with a heavier ball to build strength and endurance. Aim for 3 sets of 10-15 reps, focusing on form and explosiveness.
• Roxzone (00:14:13 - 03:12 slower than average): This is the time spent between exercises, and it’s where you can gain valuable seconds. To improve transition times, practice quick changes between exercises. Set up a circuit where you move rapidly from one station to the next. Time yourself and aim to beat that time each week. Adding in mobility drills will help keep you nimble and ready to switch gears on the fly.

Race Strategies:

When it comes to race day, a few strategies can make all the difference:

• Start Strong, Not Fast: Aim for a controlled pace in the first running segment. Keep it steady and don’t let the adrenaline push you too hard.
• Stay Mentally Engaged: Use positive self-talk during tough segments. A mantra like “I’m stronger than my excuses” can keep your mind focused when fatigue sets in.
• Visualize Your Transitions: Before the race, mentally walk through your transitions. Practice how you’ll move from one exercise to the next. This can help with the flow during the actual event.
• Break It Down: Instead of viewing the race as one long event, break it into manageable parts. Focus on mastering each segment, and celebrate those small wins!

Conclusion:

Ed, every race is a lesson, and you’ve already shown that you can run like the wind! Now it’s time to harness that power into a more balanced approach. Remember, “The only way to get better is to push your limits.” Let’s turn those segments into strengths and crush the competition next time! Keep pushing, keep training, and keep believing in yourself. You’ve got this! 💪💥

Let’s make your next race a masterpiece, Ed. You’re not just competing; you’re rewriting the narrative of what’s possible at 45-49! Now go out there and show them what a Hyrox warrior looks like! 🏆

See you in the roxzone!

- The Rox-Coach