Holman Hunter Hyrox Result

Overall Performance

Hey Hunter! First off, massive shoutout for finishing in the top 14% of almost 3000 athletes! That’s no small feat! 🏆 Your overall time of 1:28:29 is solid, and let’s not forget that you crushed the total running time by being 11 seconds faster than the average. This indicates you’ve definitely got a runner's profile, which is awesome! However, your pacing at the beginning was a tad too slow—1:11 slower than average on Running 1. It’s not the end of the world, but it shows you might be a bit too cautious at the start. The trick is to find that sweet spot where you're pushing hard without burning out too early. You’ve got the potential to turn that 94th percentile into something even more impressive!

Segments to Improve

Now, let’s dive into the segments where we can tweak things to maximize your potential:

• Roxzone (00:08:46) - This was a significant area of opportunity, being 1:44 slower than average. It seems you're spending a bit too much time transitioning between exercises. Focus on improving your overall fitness and transition speed. Try setting up mock race scenarios where you practice quick transitions between exercises. You can use a stopwatch to time yourself and aim to decrease your transition time by 10-15 seconds each week.
• Ski Erg (00:04:49) - You were 20 seconds slower than the average here. Work on your pulling technique and breathing rhythm. Incorporate intervals in your training—try 30 seconds of maximum effort followed by 30 seconds of rest, repeat for 10 rounds. This will build your endurance and efficiency on the Ski Erg.
• Sled Push (00:03:05) - You came in 6 seconds slower than average. Improve your leg drive and overall strength. Focus on pushing heavy sleds with low rest periods. A great drill is to set a timer for 20 minutes and do as many sled pushes as you can, resting only as needed. Form is key; keep your back straight and engage your core!
• Sled Pull (00:04:54) - You were 11 seconds faster than average, but there’s still room to grow. Incorporate more pulls in your training. Use varied weights to build strength and endurance. Try doing 5 sets, each set should consist of a maximum effort sled pull for 20-30 meters, resting 2 minutes between sets.
• Farmers Carry (00:02:29) - You were 14 seconds slower than average. Focus on grip strength and core stability. Practice carries with progressively heavier weights. Try to maintain a steady pace while focusing on posture. Aim for longer distances in your training—set a distance of 100 meters and see how quickly you can do it without dropping the weights!
• Burpees Broad Jump (00:05:05) - You were 29 seconds faster than the average! That's fantastic! Keep up the explosive power training, but also consider adding some endurance work to prevent fatigue after those explosive movements. Try doing sets of 10-15 burpees followed by broad jumps for 20 meters, rest for 1 minute, then repeat.

Race Strategies

Now, let’s talk strategy for when you hit the course again:

• Pacing: Start strong but controlled. Aim to be around your average time for the first running segment rather than holding back. This will allow you to capitalize on your strong running profile.
• Transitions: Treat each transition like a mini-race. Keep your eyes on the clock and aim to shave off those seconds. Practicing transitions in training will help you develop a rhythm.
• Hydration and Nutrition: Make sure to fuel properly before the race. A little pre-race snack that’s high in carbs can give you that extra energy boost. Just don’t overdo it—nobody wants to be “that guy” with a full stomach on the course! 😂
• Breathing Techniques: Incorporate breathing exercises into your training. This can help you stay calm and focused, especially during the more intense segments.

Conclusion

Hunter, you’ve got an impressive foundation, and with some targeted training, you can elevate your performance even more. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep grinding, and don’t forget to enjoy the journey. It’s about becoming better every day, and you’ve got what it takes! 💪 Stay strong and keep the fire alive! The Rox-Coach is here to help you every step of the way!