Brown Ronnie Hyrox Result

Overall Performance:

Hey Ronnie, first off, kudos on your performance! Finishing in the top 23% of 2857 athletes is no small feat. You’ve shown that you’ve got the grit to keep pushing through the grind—keep that energy flowing! Your overall time of 01:42:52 puts you in a solid position, especially in the competitive 35-39 age group. However, let’s dive into the details to see where we can turn those weaknesses into strengths.

Looking at your pacing, it seems like you started off strong with a decent first lap but then hit a bit of a wall in the second run—going 4:08 slower than average is a clue that you might’ve overcooked it early on. Always remember: “It’s not about how you start, but how you finish”—unless you’re a cheetah, in which case, just run fast and don’t stop! From what I see, you might have a better runner profile, but you’ll need to balance that with some solid strength training to truly excel in Hyrox.

Segments to Improve:

Now, let’s break down those segments that could use a little TLC:

• Total Running Time: At 00:55:08, you were 4:49 slower than average. This is a clear signal that there’s room for improvement in your running endurance. Aim to incorporate interval training and long runs into your weekly routine. For instance, try 1km repeats at a pace slightly faster than your goal race pace, followed by 2-3 minutes of rest. This can help boost your speed and endurance.
• Roxzone: Your transition time of 00:09:27 was 00:32 slower than average. To improve here, focus on efficiency during transitions. Practice quick changes between exercises in your training sessions. Pacing yourself during each exercise so that you can transition quickly is key. Consider setting a timer and practicing a mock race where you focus solely on minimizing time spent between exercises.
• Farmers Carry: 00:03:24 is 00:47 slower than average. For this, work on your grip strength and core stability. Incorporate exercises like farmer’s walks, heavy kettlebell carries, and planks into your routine. Aim for 3 sets of 30-60 seconds of farmers carry with a weight that’s challenging but allows you to maintain good form.
• Sled Push: At 00:03:34, you were 00:42 slower than average. To tackle this, focus on leg strength and technique. Try sled pushes with varying weights and incorporate squats and lunges to build up the necessary strength. Remember, “The only way to get stronger is to keep pushing your limits”—and the sled is a great tool for that!
• Ski Erg: Your time of 00:05:01 was 00:19 slower than average. To improve, prioritize your upper body strength. Incorporate pull-ups, rows, and specific ski erg drills. Doing interval work on the ski erg can help simulate race conditions and improve your efficiency.
• Sandbag Lunges: At 00:05:59, you were 00:25 faster than average, which is good! But let’s aim to maintain that speed throughout the race. Incorporate more single-leg work and lunges in your training. This will help with balance and strength.

Race Strategies:

During the race, pacing is crucial. I’d recommend starting at a pace you know you can maintain for the entire duration, even if it feels a bit conservative at first. Consider breaking the race down into sections mentally, focusing on one segment at a time rather than the whole race. This can make the race feel less daunting and help you maintain focus. And remember, if you feel like you’re slowing down, just remind yourself: “You’re not done until you cross that finish line!”

Conclusion:

Ronnie, you’ve got the potential to level up your game! By focusing on your weaknesses and refining your strategy, you can transform those segments into strengths. Keep that spirit high and remember: “Champions keep playing until they get it right.” You’ve shown you can compete at a high level, and with the right adjustments, there’s no telling where you’ll end up next. Now, get after it, and let’s crush that next race together! 💥

Keep hustling, and remember—I’m here as your Rox-Coach to help you every step of the way!🏆💪