Neal Mason Hyrox Result

Overall Performance:

Mason, you absolutely crushed it out there at the 2024 Dallas Hyrox event! Finishing with an overall time of 01:18:05 and ranking in the top 5% among nearly 3000 competitors is no small feat—props to you! 🎉 You’re definitely in the elite zone, and being 52nd in your age group shows that you’ve got the heart and the hustle.

Now, let’s talk pacing. It seems like you might have started a tad too fast in the first run segment (00:05:19), which was over a minute slower than average. While it’s great to have that initial adrenaline rush, it’s crucial to find a rhythm that’s sustainable throughout the race. With a total running time of 00:39:39, you’re leaning towards a stronger runner profile, but there’s room to enhance your strength elements to balance that out. Think of yourself as a well-oiled machine—right now, you’ve got the speed, but we need to crank up that strength dial, too! 💪

Segments to Improve:

Let’s break down the segments where you faced some challenges:

• Roxzone (00:07:01): This is where you spent a bit too much time transitioning between exercises, which cost you precious seconds. Aiming to sharpen your transitions is key. Practice moving quickly from one exercise to another—this means not just physical transitions but mental ones, too. Try drills that simulate race conditions, focusing on quick changes. Set a timer to challenge yourself to transition faster with each round.
• Sled Push (00:03:07) & Sled Pull (00:04:56): These segments were slower than average by a combined total of 1:12. Sled work is all about technique and strength. Focus on developing explosive power with heavy sled pushes and pulls at lower reps to build strength. Incorporate hill sprints after sled work to simulate fatigue, and practice maintaining form under fatigue—because let’s be honest, Hyrox isn’t a walk in the park. 🏋️‍♂️
• Sandbag Lunges (00:04:30): You were faster than average but could still shave off some time. Work on your lunge form and speed. High-rep lunge workouts with a focus on explosiveness can help—consider adding plyometric lunges or Bulgarian split squats to your routine. These will help you maintain speed and stability while carrying that sandbag like it’s a feather! 🏆

Race Strategies:

Now that we’ve got the details on where you can improve, let’s dive into some race strategies:

• Pacing: Start your runs at a pace that feels manageable, especially the first one. Maybe leave a little gas in the tank for the latter parts of the race. Remember, it’s a marathon, not a sprint—unless you’re sprinting to the finish line, of course!
• Transition Efficiency: During your training, practice quick transitions. Visualize moving from one exercise to the next—like a ninja! Cut down your Roxzone time by having a clear plan for how to set up your space and move through it seamlessly.
• Strength Focus: Since you have a solid running base, balance it out with strength work. Incorporate compound lifts like deadlifts, squats, and overhead presses into your weekly routine. Consider a periodization approach to your training to peak at the right time before your next race.

Conclusion:

Mason, you’ve got the determination and skill to take your Hyrox game to the next level. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing yourself, refine those transitions, and build that strength. You’re already close to greatness—now let’s tighten those bolts and make it happen! And hey, if it ever feels tough, just think: at least you’re not doing wall balls in a blizzard! 🤣

Keep grinding, keep smiling, and I’ll be here cheering for you every step of the way. You’ve got this, champ! 💥

— The Rox-Coach