Dennis Braeden Hyrox Result

Overall Performance:

Hey Braeden! First off, major kudos on your performance at the 2024 Melbourne Hyrox event! Finishing in the top 25% of 2449 athletes is no small feat, and being in the top 18% of your age group shows that you’ve got some serious grit. 💪

Your overall time of 01:22:41 is respectable, especially given that your total running time of 00:40:50 is a solid 31 seconds faster than average. This indicates that you have a strong running profile, which is a great asset in Hyrox. However, your pacing in the early segments, particularly with that stellar first running lap of 00:02:36, suggests you might have started a bit too fast. While it’s excellent to kick off with energy, you want to be careful not to burn out before the finish line! You still maintained a strong overall pace, but there are areas where we can really sharpen your performance.

Segments to Improve:

• Sandbag Lunges (00:05:09): This segment was a bit of a bottleneck, with a performance that ranked in the bottom half. Focus on building your strength and endurance here. Try incorporating weighted lunges into your weekly routine. Aim for 3 sets of 10-15 reps, gradually increasing weight as you progress. Consider adding a pause at the bottom of each lunge to increase time under tension.
• Total Running Time (00:40:50): While you are a strong runner, there’s always room for improvement. You should focus on integrating tempo runs and interval training. Aim for one session per week where you alternate between high-intensity intervals (like 400m sprints) and recovery periods. This will help increase your speed and stamina.
• Roxzone (00:08:59): Your transition time was notably slower than average, indicating you might have taken a bit too long between exercises. To improve this, practice transitions during your training. Set up a mock Hyrox course and time yourself between each segment. Aim to reduce rest time between exercises gradually. A simple drill is to perform a circuit where you alternate between running and exercises with minimal rest in between.

Race Strategies:

During the race, it's crucial to manage your energy effectively. Start with a strong but controlled pace, especially in the running segments. Your first lap was fantastic, but consider dialing it back just a notch to save some gas for the later parts. Use your strengths—your running ability—to maintain a good pace during the transitions, rather than resting too much. Every second counts, and those small adjustments can lead to significant overall gains!

Also, stay mentally engaged throughout the race. As Goggins would say, “You are not going to die.” Embrace the discomfort, because that’s where the growth happens. And remember, even if you feel like you’re dragging, you’re not alone—everyone else is feeling it too. Just don’t let it bring you down. Push through, and keep reminding yourself why you’re doing this!

Conclusion:

In conclusion, Braeden, you’ve laid a solid foundation with your performance in Melbourne. Embrace your strengths as a runner while focusing on the segments that need a bit more love—like those lunges and transitions. Remember that every bit of training counts, and each session is a step closer to your goals.

Your journey is just beginning, and with the right strategies and training, you can take your performance from great to exceptional. Keep that spirit alive, and remember: “The only way to get better is to be uncomfortable.” So, let’s get out there and tackle those weaknesses head-on! 💥🏆

Stay motivated, stay strong, and let’s crush those next goals together! I’m here for you, Braeden, so let’s get to work. I'm The Rox-Coach, and I believe in your potential!