Hanson Jes Hyrox Result

Overall Performance:

Jes, you crushed it out there at the 2024 Dallas Hyrox! Finishing with an overall time of 01:48:15 puts you in the top 67% of the field, and top 71% in your age group is no small feat. Your total running time of 48:10—6:15 faster than average—shows you've got that runner's edge, making you a formidable competitor on the course. You started a bit slower in the first running segment, clocking in at 06:01, which suggests a slight pacing issue. But hey, it’s better to ease into a race than to blow a gasket right away, right? Your best running lap of 05:25 is impressive, showcasing your capacity for speed when you dial it in! Overall, your profile leans more towards running, so let’s work on balancing that with some strength training to maximize your performance.

Segments to Improve:

Now, let’s dive into the segments that need some extra TLC:

• Wall Balls (10:27): Ouch! That’s where you lost the most time. To improve here, focus on your technique. Ensure you’re using a full squat and a strong core to drive the ball up. Incorporate drills like 10-10-10 (10 reps at a light weight, then 10 at medium, finishing with 10 at max) to build your endurance and power.
• Sled Pull (08:06): This is a tough one, and your time indicates it could use work. Strengthen your back and legs with deadlifts and pull-ups. Try sled drags in your training to mimic race conditions. Focus on maintaining a low, strong posture throughout the pull.
• Ski Erg (06:03): You were 36 seconds slower than average here. Work on your pulling technique—engage your core and use your legs to drive the movement. Incorporate interval training on the ski erg, alternating between high-intensity pulls and active recovery periods.

Incorporating some high-intensity interval training (HIIT) with these segments can help you build the endurance needed to push through each exercise without losing steam. This is especially crucial for transitions, aiming to minimize your roxzone time, which was slower than average. To improve transition speed, practice moving quickly between exercises during training, simulating race day conditions.

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start your runs a bit more conservatively. You want to save energy for the later segments, especially after the sled push and lunges. Consider practicing negative splits in training where you run the second half of your workout faster than the first.
• Transition Training: Spend time in your training sessions focusing on how to transition quickly from one exercise to the next. Set a timer and challenge yourself to cut down that roxzone time!
• Mindset: Stay mentally tough. Remember what David Goggins said: “The only way to make it through is to embrace the suck.” When things get tough in the race, lean into that discomfort and push through.

Conclusion:

Jes, you have a solid foundation to build upon. With your natural running talent, focusing on strength training and improving those key segments can elevate your performance significantly. Remember, every rep matters, and every moment spent training is a step closer to smashing your goals. As Jocko would say, “Discipline equals freedom.” So, let’s get disciplined in those workouts and come back even stronger next time! 💪💥 Keep grinding, and don’t forget to enjoy the process. After all, they say Hyrox is just a fancy way to turn cardio into a competition—who wouldn’t want to be a part of that? Keep pushing, Jes, the Rox-Coach believes in you!🏆