Levy Kerty Hyrox Result

Overall Performance:

Kerty, first off, congratulations on completing the 2024 Dallas Hyrox event! Finishing with a time of 01:47:59 and ranking 411 overall out of 613 athletes is no small feat—you're in the top 67%! Even more impressive, you placed 8th in your age group, putting you in the top 57% of that competitive bracket. That’s some solid work!

Now, let’s talk about your running prowess. With a total running time of 48:29, you crushed the average by 5:54, showcasing your strength as a runner! Your best running lap of 5:41 is no joke, either. However, your pacing could use a bit of tuning. Starting with a 6:11 in the first run segment held you back, considering it was 22 seconds slower than average. Remember, it’s all about finding the balance—don’t sprint into the race like a kid at a candy store; save some energy for the end! You have a strong runner profile, but there are areas to enhance your strength, particularly in transitions and strength-based segments.

Segments to Improve:

Now let’s dive into the segments that need some love:

• Burpees Broad Jump: At 12:35, this was the most significant time loss, 4:31 slower than the average. The burpee broad jump is all about explosiveness and endurance. To improve:
  • Drills: Incorporate high-intensity interval training (HIIT) focusing on burpees and broad jumps. Try 30 seconds of burpees followed by 30 seconds of broad jumps, and repeat for 5 rounds. This will build endurance and explosiveness.
  • Form Correction: Ensure your burpee technique is efficient—chest to the ground, strong jump back up, and a quick broad jump to maximize distance.
• Wall Balls: Coming in at 7:36 and 1:10 slower than average shows this is an area to target. This exercise is a killer for your legs and shoulders.
  • Drills: Practice wall balls with a focus on rhythm. Use a light ball for speed and gradually increase the weight. Aim for sets of 15-20 reps with minimal rest.
  • Technique Work: Focus on the squat depth and explosiveness in your throw. A good wall ball should feel like a smooth, continuous motion.
• Sled Push: At 3:42 and 26 seconds slower than average, this is a critical strength segment to work on.
  • Drills: Incorporate sled pushes into your weekly training. Aim for short, intense pushes over distances of about 20-30 meters. Focus on maintaining low body position and driving through your legs.
  • Strength Work: Include leg press and squats to build the strength necessary for pushing that sled like a boss.

Race Strategies:

Now, let’s strategize for your next race. Here are some actionable tips:

• Pacing: Start your first run segment conservatively. Aim for a pace that feels sustainable. You’ll want to keep your heart rate in check for the upcoming strength segments.
• Transitions: Work on your transitions between zones. Quick transitions can save precious seconds. Use your roxzone time to stretch, hydrate, and mentally prepare for the next challenge!
• Mental Game: As David Goggins says, “It’s not about the destination, it’s about the journey.” Embrace the pain and push through! Keep reminding yourself why you’re there and visualize your success.

Conclusion:

Kerty, remember that every race is a learning experience. You’ve shown incredible running capability, and with targeted training on those strength segments, you’ll elevate your performance even further. Embrace the grind! As Jocko Willink puts it, “Discipline equals freedom.” So, let’s get disciplined in your training and tackle those weaknesses head-on.

Keep that head up, and know that every setback is a setup for a comeback. You’ve got this! 💪💥

This is Rox-Coach, signing off. Keep pushing your limits, and I can't wait to see you crush your next Hyrox! 🏆