Fontenot Brandon Hyrox Result

Overall Performance:

Brandon, you crushed it out there in Dallas! Finishing 94th overall puts you in the top 23%—not too shabby for the competition of 392 athletes! You also snagged 7th place in your age group, which is a solid effort. Let's break down your performance a bit further. Your overall time of 01:23:30 shows you’ve got some solid endurance, but it seems that running might not be your strongest suit this time around.

Your total running time was 00:45:34, which is about 05:45 slower than the average. And looking at your splits, it seems you might have started a little too conservatively. Running 1 at 00:05:50 was a significant 01:38 slower than average, which definitely sets the tone for the rest of the race. But don’t sweat it, we all have our off days—it's like trying to lift a bag of groceries with a weak grip. Sometimes, it just slips! 💪

Given your performance, it looks like you've got a hybrid profile, but we need to sharpen that running edge while also maintaining your strength. You’ve shown potential in the strength segments, especially with the Sled Pull and Ski Erg where you were way ahead of the average. Let’s harness that hybrid beast within you!

Segments to Improve:

• Total Running Performance: Your overall running time suggests we need to dial in your running efficiency. To improve this, consider incorporating more tempo runs and interval training into your routine. Aim for 1-2 days a week of speed work where you alternate between fast and slow running. For example:
• 8 x 400m sprints at a pace faster than race pace, with a 1-minute rest between each.
• Longer runs at a steady pace to build endurance, gradually increasing the distance.
• Roxzone (Transition Time): Your Roxzone time of 00:10:20 was significantly slower than average. This indicates that you spent more time transitioning between stations. To improve your transitions, practice quick changes between exercises during training. Set up a circuit that mimics race conditions, focusing on moving quickly from one exercise to the next. For example:
• Perform a round of different exercises (like row, burpees, and wall balls) and time how long it takes to transition from one to the other. Try to beat your time with each round.
• Sled Push: You were just 36 seconds slower than the average here, so there’s room for improvement. Make sure you’re working on leg strength and technique. Try these:
• Weighted sled pushes at a moderate pace to build strength.
• Box squats to increase leg power and explosiveness.

Race Strategies:

Going into your next race, let’s hone in on pacing and transitions. Start your first run segment at a pace that feels challenging but sustainable. It’s better to start slightly quicker to avoid losing too much time later. Think of it like easing into a hot tub—too slow, and you might just get cold! 🏆

For transitions, visualize each movement—be it the changeover from running to ski erg or from burpees to rowing. This mental practice can help reduce wasted time. Implement a routine you can follow during the race to streamline your movements and reduce confusion. And remember, practice makes perfect! 💥

Conclusion:

Brandon, you’ve got the potential to take your performance to the next level, and it’s all about fine-tuning those areas. “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep that in mind as you train! Embrace the grind, and let’s get you crushing those runs and transitions. Remember, every second counts, especially in a sport where even your shadow gets tired of waiting! 😄

Keep pushing, and let's make those improvements happen. You got this! From your Rox-Coach, I’m here to help you reach new heights. Let’s go!