Moser Benjamin Hyrox Result

Overall Performance:

Hey Benjamin! First off, congrats on crushing it at the 2024 Hong Kong HYROX. Finishing in the top 7% out of over 2700 athletes is no small feat! With an overall time of 01:18:38 and ranking 51st in your age group, you clearly have some solid aerobic capacity. However, we can see some areas where you can tighten things up and take your performance to the next level. 💪

When we look at your total running time of 42:07, it's about 2:18 slower than average, putting you in more of a strength-focused profile. This means that while you're great at pushing and pulling heavy stuff, we need to work on your running endurance to balance things out. Your first running lap was a little on the slower side, which might have set the tone for the subsequent runs. A good race strategy involves pacing yourself so you can maintain strong performances throughout. Remember, it's a marathon, not a sprint—unless you’re sprinting, then it’s just embarrassing! 😄

Segments to Improve:

Now, let’s dive into some specific segments where you can make big gains:

• Farmers Carry: You spent 02:27 here, which is 00:26 slower than average. This is a significant area for improvement. To enhance your grip strength and overall endurance, try incorporating these drills into your routine:
• Farmers Walks: Load up some heavy dumbbells or kettlebells and walk for distance. Aim for 50-100 meters at a time.
• Plate Pinches: Hold weight plates together with your fingertips for time. Start at 30 seconds and work up.
• Deadlifts: This classic exercise not only builds back and leg strength but also improves grip. Focus on form and progressively increase the weight.
• Roxzone: Your time was 05:58, which is 00:08 slower than average. This indicates that your transition times could use some work. Here are some tactics to improve:
• Practice quick transitions: Set up a mini-HYROX course at your gym or outdoors and focus on moving quickly from one exercise to another. Time yourself and aim to shave seconds off each transition.
• Keep your gear organized: Lay out your equipment in a way that minimizes movement and maximizes efficiency.
• Work on your overall fitness: Incorporate circuit training that combines strength and aerobic exercises to enhance your fitness level, which will naturally aid in quicker transitions.
• Running Performance: Your running times in segments 3, 4, 5, 6, and 7 were notably slower than average. You may need to work on your endurance and pacing. Here’s what you can do:
• Interval Training: Incorporate short bursts of speed into your runs. For example, run at a fast pace for 1 minute, then slow down for 2 minutes. Repeat for 20-30 minutes.
• Long Runs: Dedicate one day a week for longer, slower runs to build endurance. Aim for 60-90 minutes at a conversational pace.
• Fartlek Runs: Integrate speed play into your training. For example, during a 30-minute run, sprint for 30 seconds every 5 minutes. This will help improve your speed and pacing.

Race Strategies:

During the race, pacing is key. Start conservatively on your first lap to gauge your energy levels. You want to come out feeling strong, not gasping for air. As you progress, gradually increase your pace if you feel good. Save some juice for the last few runs; this is where you can really push and make up time. Also, focus on your breathing during each segment—it can help you maintain composure and stamina, especially in those grueling sled pushes and burpees.

Conclusion:

Benjamin, you have a solid foundation, and with some focused training, you’ll be a force to reckon with in your next HYROX. Remember, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Stay determined, keep grinding, and laugh through the pain—because if you’re not laughing, you’re doing it wrong! 😄 Keep pushing, and let’s make that next race even better. You got this! 💥

Until next time, keep it real in the Roxzone!

- The Rox-Coach