Parras Brandin Hyrox Result

Overall Performance:

Brandin, you absolutely crushed it out there at the 2024 Dallas Hyrox! Finishing 173rd overall puts you in the top 6% of a staggering 2857 competitors – that's nothing to sneeze at. You also snagged a spot in the top 20% of your age group, landing 44th out of 212. That's some serious grit, my friend! 💪

Now, let’s talk about your pacing. Your total running time of 40:59 is just a smidge slower than average, and it seems you might have started a bit too fast during the initial segments, particularly with that first running lap clocking in at 5:13. While the adrenaline rush is real, it’s like trying to sprint out of the gate on a rollercoaster – it might feel great, but you don’t want to lose steam before the big drops! Your best running lap of 4:27 is phenomenal, indicating that you have some serious speed in the tank. So, it’s safe to say you have a hybrid profile, showing strength in running but with room to bolster your overall strength game. 🔥

Segments to Improve:

• Running Total: You lost 2:28 compared to the 25th percentile of athletes. Focusing on endurance and pacing strategies will be key. To tackle this:
  • Long Runs: Incorporate longer runs at a conversational pace to build your aerobic base. Aim for 60-90 minutes at a steady pace once a week.
  • Interval Training: Add some speed work into your routine. Try doing 800m repeats at a pace 10-15 seconds faster than your race pace, with equal rest time.
• Roxzone: With 6:29 in transition, you’re losing valuable seconds. This can be improved with:
  • Transition Drills: Set up mock transitions in your training sessions. Practice moving quickly between exercises, focusing on minimizing downtime.
  • Fitness Circuits: Incorporate circuits that combine running and exercises (like burpees or wall balls) to simulate the race and improve your switch-up speed.
• Sled Push/Pull: These were a little slower than average. To improve:
  • Strength Training: Focus on heavy sled pushes and pulls in your workouts once a week. Aim for multiple sets at 80% of your max effort.
  • Technique Work: Perfect your technique; keep a low posture and drive through your heels to maximize power.
• Sandbag Lunges: Coming in at 4:26, you can slice off some time here too. Try:
  • Weighted Lunges: Include weighted lunges in your regular strength regimen, focusing on form and explosiveness.
  • Mobility Work: Increase your hip and ankle flexibility to improve your range of motion and efficiency during lunges.

Race Strategies:

• Pacing Strategy: Start slower than your comfort zone for the first 1-2 running segments to conserve energy for later, especially after the sled push and pull. Remember, it's a marathon, not a sprint! 🏃‍♂️
• Visualize Transitions: Mentally rehearse your transitions before the race. Know exactly where you’re going and what you will do to save precious seconds.
• Stay Hydrated: Don’t forget to hydrate well before and during the race. You’re not just running, you’re sweating, and we don’t want you to turn into a raisin! 🥤
• Fuel Up: Consider a light snack or energy gel during the race if you feel your energy dipping, especially during those longer transitions.

Conclusion:

Brandin, your performance is commendable, and with just a few tweaks, you can elevate your game even further! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” - Dwayne Johnson. Keep pushing, keep grinding, and remember to have fun along the way! You’ve got this, and I can’t wait to see you smash your next race. 💥

This is your Rox-Coach signing off. Let’s keep those gains coming! 🏆