Roah Craig Hyrox Result

Overall Performance:

Craig, first off, congratulations on finishing the Hyrox event in Anaheim! With a total time of 01:47:56, you landed in the top 69% of a strong field of 607 athletes. That’s no small feat! You also showcased impressive running skills, finishing your total running time at 00:43:26, which is a solid 09:07 faster than average. This indicates that you have a runner's profile, which is fantastic! However, we need to tighten up some of those strength segments to complement your running prowess.

Now, looking at your pacing, it seems you started a bit slower than average in Running 1 at 00:06:26. This could have set the tone for some of your later segments. In a Hyrox race, pacing is everything. You want to find that sweet spot where you're pushing hard but not redlining too early. Your best running lap was an impressive 00:04:59, proving you have the speed to maintain a faster pace throughout the race.

To summarize, you are definitely better at running than traditional strength segments, which means we want to focus on building up your strength while maintaining your excellent running speed. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Let’s dig in!

Segments to Improve:

Let’s take a closer look at the segments that can elevate your performance from solid to phenomenal. You had several areas where time can be shaved significantly:

• Wall Balls: 00:11:55 (02:58 slower than average)
• Sled Push: 00:06:00 (02:23 slower than average)
• Sandbag Lunges: 00:08:25 (01:32 slower than average)
• Sled Pull: 00:07:54 (01:35 slower than average)
• Burpees Broad Jump: 00:08:38 (01:16 slower than average)

Here are some actionable strategies to turn these weaknesses into strengths:

• Wall Balls: Focus on improving your squat depth and explosive power. Practice with lighter weights to refine your technique before progressing to heavier med balls. Try 4 sets of 12-15 reps, focusing on form. Remember to engage your core and aim for a consistent rhythm. A tip: it’s not a wall ball; it’s a “catch and throw” party! 🎉
• Sled Push: Incorporate heavy sled pushes into your weekly routine. Aim for short distances (20-30 meters) with maximum effort, focusing on maintaining a low position. Combine this with a strength training program that includes squats and lunges to build the necessary leg power. Your goal should be to push that sled like it owes you money!
• Sandbag Lunges: Work on your lunging mechanics. Use a moderate weight and perform forward lunges, focusing on knee alignment and hip engagement. Incorporate drills such as walking lunges with a twist to engage your core. Aim for 3 sets of 10-12 reps per leg.
• Sled Pull: Similar to the sled push, but practice pulling with proper form. Focus on your grip strength and core engagement. Use a resistance band to simulate the pulling motion if you don’t have access to a sled. Add in a core workout like planks or hanging leg raises to increase your overall stability.
• Burpees Broad Jump: These can be brutal, but they’re effective! Focus on the explosive component of the burpee. Break it down: squat, jump back, push-up, jump forward, and explode into the broad jump. Practice this in segments to improve your speed and efficiency. Try to incorporate a couple of rounds of 5-10 burpees followed by broad jumps into your training sessions.

Race Strategies:

During the race, consider the following strategies to optimize your performance:

• Pacing Strategy: Start conservatively in the initial running segments. Use your running strength to pull ahead in the later running sections.
• Transition Time: Work on your transition times between zones. Practicing quick changes in equipment and mindset will shave valuable seconds off your overall time.
• Breathing Techniques: Focus on breathing through the strength segments to maintain a steady heart rate and prevent fatigue.
• Visualize Success: Before your next race, visualize your performance. Picture yourself powering through each segment with confidence and strength. “What the mind can conceive, it can achieve.”

Conclusion:

Craig, you've shown some remarkable strengths in this race, especially with your running. The goal now is to complement that speed with functional strength. Remember, every great athlete was once a beginner, so keep pushing your limits! Embrace the grind and find joy in the process. As David Goggins says, “You are not going to find your true potential until you push yourself to the limit.”

Stay strong, keep training hard, and let’s crush the next one! You’ve got this, and I’m right here cheering you on. Just remember: Hyrox isn’t just a race; it’s a statement. Now, let’s get back to work! 💪💥

Your Rox-Coach