Bazemore Chris Hyrox Result

Overall Performance:

Chris, first off, congrats on your performance at the 2024 Dallas Hyrox event! Finishing in the top 18% overall is no small feat, especially with 2857 athletes in the mix. You ranked 24th in your age group, which shows you’re holding your own against some stiff competition. Your total time of 01:34:26 is impressive, with a total running time that’s 00:37 faster than average, indicating you have a solid running profile. However, it seems like you started a bit too quickly in the first running segment, which cost you some precious seconds. Remember, pacing is key—it's a race, not a sprint to the donut stand! 🍩

Segments to Improve:

Let’s dive into the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:08:20) - This segment really slowed you down, and it’s a killer combination of strength and cardio. To improve this, try incorporating burpee drills into your weekly routine. Start with 5 sets of 5 burpees followed by a 10-meter broad jump. Focus on maintaining a smooth transition between the two movements to build endurance.
• Sandbag Lunges (00:06:57) - At 01:13 slower than average, it’s clear this is an area ripe for improvement. Incorporate weighted lunges into your workouts, ensuring you maintain proper form. Try forward, reverse, and lateral lunges with a sandbag. Aim for 4 sets of 10-12 reps per leg, focusing on a controlled motion to avoid injury.
• Roxzone (00:08:07) - Spending a bit too much time in transition can really add up. To speed this up, work on your overall fitness with circuit training that mimics race conditions. Set up a mini-Hyrox workout, including a mix of running and exercises, reducing transition time between each. Aim to cut down your rest periods gradually.
• Ski Erg (00:04:49) - You were just 15 seconds slower than average here, which isn’t terrible, but there’s room for growth. Focus on interval training on the Ski Erg. Try 30 seconds of max effort followed by 30 seconds of rest for 10 rounds. This will build your endurance and power output.
• Sled Pull (00:05:10) - A 19-second improvement opportunity is waiting! Practice your sled pulls with varied weights. Incorporate resistance bands in your training to strengthen your posterior chain. Also, focus on your grip strength; a strong grip leads to better control and speed!

Race Strategies:

Now that we’ve highlighted where to improve, let’s talk strategy for your next race:

• Pacing: Start your first run at about 80% of your max effort. Remember, you want to feel strong towards the end, not gasping for air. It’s a marathon, not a sprint—unless there’s a donut at the finish line! 🍩
• Transition Efficiency: Practice your transitions during training. Set up your equipment in a way that minimizes movement. Think of it like a pit stop in a race; the faster you’re in and out, the better your overall time.
• Mindset: Focus on the positives! Each segment is an opportunity to shine. Keep reminding yourself of your goals and visualize crossing that finish line strong. As they say, “If you believe you can achieve it, you’re halfway there.”

Conclusion:

Chris, you’ve shown that you’ve got the heart and the speed to compete at a high level. With some focused training on those specific segments, you’ll be setting new personal records in no time. Remember, every second counts—whether in the race or getting to the gym! Stay consistent, and keep pushing your limits. “Success is the sum of small efforts, repeated day in and day out.” And hey, let’s not forget to have some fun along the way! 💪💥

Keep grinding, and I’ll see you in the Roxzone!

- The Rox-Coach