Ashpaugh Tyler Hyrox Result

Overall Performance:

Tyler, first off, congrats on completing the 2024 Dallas HYROX! Finishing in the top 46% overall and 82% in your age group is no small feat. You’ve shown that you’ve got the heart of a runner, clocking in a total running time of 37:37, which is an impressive 11:36 faster than average! Your best running lap of 4:13 is a testament to your speed, but let’s not forget this is a hybrid race—there’s more to conquer than just speed!

Now, let’s chat about pacing. It looks like you might have started a bit too fast, especially in Running 1, where you were in the 28th percentile. You hit the ground running, but it cost you a bit in your subsequent transitions and strength segments. You’ve got a runner's profile, which means we need to buff up that strength to balance things out. Remember, it’s not all about how fast you run; it’s about how strong you are when you run! 💪

Segments to Improve:

Now, let’s dig into the nitty-gritty of where you can crank up the performance dial:

• Sled Pull: 14:45 (99th Percentile)

This segment seriously dragged you down, costing you precious time. The sled pull is a beast, but you can tame it! Focus on building your posterior chain strength. Try incorporating these exercises:

• Deadlifts: These will strengthen your back, glutes, and hamstrings. Aim for 3 sets of 6-8 reps.
• Hamstring Curls: A strong hamstring is key for pulling. Add in 3 sets of 10-12 reps.
• Farmer's Walk: This will help with grip strength and core stabilization. Carry heavy weights for 30-60 seconds, rest, and repeat 3-4 times.
• Roxzone: 12:18 (97th Percentile)

Transitioning is just as important as the workout segments themselves. You spent more time resting than the average athlete. To sharpen your transitions, practice quick changes between exercises:

• Interval Training: Work on your overall fitness with high-intensity interval training (HIIT). This will push your heart rate up and improve recovery times.
• Practice Transitions: Set up your workout space to mimic race conditions and practice moving quickly from one exercise to another. Time yourself!
• Sandbag Lunges: 9:24 (95th Percentile)

These lunges took a toll on your time. To improve, focus on:

• Lunges with Weight: Incorporate weighted lunges into your routine, gradually increasing weight. Aim for 3 sets of 10-12 reps per leg.
• Split Squats: These will help with strength and balance. Do 3 sets of 8-10 reps per leg.
• Burpees Broad Jump: 8:20 (92nd Percentile)

These can be a killer, but let’s make them your ally:

• Burpee Variations: Practice different burpee styles (e.g., box burpees, explosive burpees) to increase your power.
• Broad Jump Drills: Incorporate broad jumps into your warm-ups. Aim for distance and explosiveness!
• Wall Balls: 10:13 (63rd Percentile)

Let’s get those wall balls feeling lighter:

• Wall Ball Drills: Practice your form and aim for 3 sets of 15-20 reps.
• Strength Training for Legs: Squats and thrusters can help build the leg strength needed for those wall balls.
• Sled Push: 6:27 (82nd Percentile)

This segment can always use some love:

• Sled Push Training: Incorporate sled pushes into your routine, starting light and gradually increasing the weight.
• Leg Press: This will help build the necessary strength for those pushes!

Race Strategies:

For your next race, consider these strategies to elevate your game:

• Pacing: Start strong but be mindful of your energy levels. Try to run the first laps at a pace you can sustain. Remember, it's a marathon, not a sprint!
• Breath Control: Control your breathing during the transitions. Inhale deeply, exhale fully. It’ll help you stay calm and collected.
• Visualize Success: Before the race, visualize yourself executing each segment flawlessly. It’s like a mental dress rehearsal—minus the costumes!

Conclusion:

Tyler, you’ve got the potential to crush those segments that slowed you down. Strength training combined with sustained running practice will set you up for a comeback in the next race. Remember, “Success is the sum of small efforts repeated day in and day out.” Let’s make those efforts count! 💥

Keep pushing yourself, keep smiling, and keep on throwing down those wall balls. You’re on the path to greatness, and I’m here to help you every step of the way. Until next time, train hard and stay strong!

- The Rox-Coach