Athanassoglou Vassilis Hyrox Result

Overall Performance:

Vassilis, you put in a solid effort out there at the 2024 London Hyrox, finishing in the top 65% overall and in the top 58% of your age group. That’s no small feat! With an overall time of 01:31:00, you showcased a good blend of endurance and strength, but there's room for improvement, especially in the running segments where you spent a total of 00:45:35, which was 00:35 slower than average. It seems your profile leans more towards the strength side than the running side, given your slower total running time. This is where we can really hone in and sharpen those edges. Your pacing strategy appeared to falter a bit, particularly in Running 1, where you started a little too conservatively. Starting too slow can sometimes lead to an unnecessary buildup of fatigue later on. You want to find that sweet spot—pushing hard enough to get ahead, but not so hard that you leave your legs in the dust by the time you hit the Sled Push. Remember, “The only way to get stronger is to challenge yourself with discomfort.” Let’s turn that challenge into your advantage!

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can level up your game. Here are the segments that show the most potential for improvements:

• Sled Pull: Your time of 00:06:22 was 01:05 slower than average, ranking you in the 82nd percentile. This is a clear area where strength training can be emphasized. Focus on your pulling technique—keeping your hips low and driving through your legs. Incorporate exercises like:
• Heavy sled pulls: Work on pulling a sled with varying weights to build the strength required.
• Resistance band rows: This will help strengthen your upper back and lats, crucial for pulling movements.
• Farmer's walks: Build grip strength and stability in your shoulders, which will translate well into your sled work.
• Sled Push: Your performance here was also subpar, clocking in at 00:03:26 (00:21 slower than average). This requires explosive leg power and proper technique. Consider these drills:
• Box jumps: Focus on explosive power to improve your leg drive.
• Heavy prowler pushes: Gradually increase the weight to develop strength and speed.
• Squat variations: Front squats and overhead squats will engage your core and improve leg strength.
• Total Running Time: Your total running time is a glaring area for improvement. With a time of 00:45:35, you need to work on your endurance and pacing. Here are some strategies:
• Interval training: Incorporate high-intensity interval training (HIIT) to build your speed and endurance.
• Long runs: Dedicate one day a week to a long, steady-state run to build your aerobic base.
• Tempo runs: These will help you get used to maintaining a faster pace for longer periods.
• Roxzone: Your transition time of 00:09:23 is significantly slower than the average, indicating that you may have spent too long between exercises. Focus on your transitions by practicing moving quickly from one exercise to another. Use a timer to replicate race conditions during training.

Race Strategies:

In your next race, I want you to think about the following strategies:

• Pacing: Start a little more aggressively—find that balance. You want to come out hot but not burn up too soon. Try to aim for even splits across your running segments.
• Transitions: Practice your transitions in training. Have a set routine for each switch to minimize downtime.
• Breathing: Establish a consistent breathing rhythm during the running segments; this will help maintain your stamina and focus.
• Mindset: Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Channel that determination when you face tougher segments.

Conclusion:

Vassilis, you’ve got the foundation to build on, and with targeted training, we can turn those weaknesses into strengths. Remember, “Discomfort is the price of admission for a meaningful life.” Embrace the grind, and let’s work on those sled pulls and pushes, speed up those runs, and cut down on those transition times. Every second counts, and with focused training, you’ll see that time drop like it’s hot! Keep pushing, keep striving, and let’s get you closer to your goals. You’ve got this! 💪💥

This is The Rox-Coach, and I'm here to help you every step of the way. Let’s crush it together!