Shabo Alex Hyrox Result

Overall Performance:

Alex, you crushed it in Anaheim! Finishing 11th overall and 2nd in your age group out of 69 and 15 respectively is no small feat. You're in the top 15% of athletes, and that’s something to be proud of! With a total time of 01:12:53 and a total running time that was 00:16 faster than average, it's clear that you have a strong running profile. However, your pacing on the first run segment was a bit slower than average, suggesting you might have started with the brakes on. Remember, you’re not running a marathon here; you’re competing in a Hyrox! It’s all about that hybrid strength and endurance. Your best running lap of 00:03:52 shows that you’ve got the speed, so let’s harness that energy more effectively across all segments.

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement. These are your low-hanging fruits—grab 'em and make them your strengths!

• Ski Erg (00:04:37) – This was 00:05 slower than average. Focus on your technique; engage your core and drive through your legs as you pull. Consider doing interval training on the Ski Erg, targeting 20 seconds all-out followed by 40 seconds of rest. Aim for 6-8 rounds.
• Sled Push (00:03:14) – This segment was 00:03 slower than average. Strengthen your legs and core with squats and lunges. Incorporate sled pushes in your training, gradually increasing the weight while focusing on maintaining a low, stable posture. Try to do 3 sets of 30 meters, resting as needed to maintain form.
• Sandbag Lunges (00:04:14) – Slower by 00:12 than average. These can be brutal! Focus on form: keep your torso upright and weight in your heel. Incorporate weighted lunges into your routine, ensuring to switch legs. Add some plyometric lunges for explosiveness, targeting 3 sets of 10 reps per leg.
• Rowing (00:04:58) – 00:15 slower than average. Work on your technique—drive with your legs, lean back slightly with a straight back, and pull with your arms at the finish. Try 5-minute intervals at a high pace, resting 2 minutes between rounds. Aim to gradually increase the distance covered in those 5 minutes.
• Wall Balls (00:05:07) – 00:10 slower than average. Form is crucial here! Keep your squat low and aim for a consistent rhythm. Incorporate wall balls into your circuit training, aiming for 3 sets of 15-20 reps. Focus on explosive upward motion through your hips.
• Roxzone (00:05:12) – 00:36 slower than average. This is where you can really shave off time! Work on your overall fitness and transition speed. A good way to do this is to practice quick transitions between exercises in your training. Add in agility drills to get your heart rate up and improve your speed.

Race Strategies:

When it comes to race day, a solid strategy is key. Here are a few things to keep in mind:

• Start with Intention – Use the first run to find your rhythm without overexerting. Aim for a pace that feels sustainable, keeping in mind you’ll be pushing and pulling after.
• Plan Your Transitions – Visualize each transition before you reach it. Aim to reduce downtime by knowing exactly what you need for each segment ready to go.
• Break It Down – Mentally divide the race into manageable sections. Focus on one segment at a time instead of the entire race. It’s less daunting that way!
• Maintain Consistency – If you hit a rough patch, remember that everyone has their struggles. Keep your focus, breathe, and maintain your pace. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.”
• Finish Strong – Save some gas for the last run. This is where you can really push past the fatigue and claim your finish with pride!

Conclusion:

Alex, your performance in Anaheim has set the foundation for even greater achievements! You've shown that you're a force to be reckoned with in the Hyrox arena. Remember, the greatest battles are the ones we fight within ourselves. Keep pushing, keep refining, and always strive to be better than you were yesterday. “Discipline is doing what you hate to do, but doing it like you love it.” Now, go out there and make those improvements count! 💪💥

Keep up the hard work, and let’s turn those weaknesses into strengths. With the right mindset and training, you’re going to crush it in your next race! I’m here for you, The Rox-Coach.