Shelton Joshua Hyrox Result

Overall Performance:

Hey Joshua! First off, massive shoutout for tackling the Hyrox PRO event in Dallas! Finishing in the top 45% overall and 34th in your age group is no small feat. Your overall time of 01:44:47 shows that you've got the heart of a champion. 🏆

Looking at your performance, it seems like you’ve got some solid skills, especially with those killer Ski Erg and Wall Balls, where you were well ahead of the average. But, it’s a mixed bag with your running segments. Your total running time of 00:51:10 was a bit slower than the average, indicating that you might lean more towards a strength profile rather than a pure runner. This could be great news—more strength means you can push harder in the sled and other strength elements! Just remember, even the best of us can’t outrun a bad transition. 😉

Your pacing strategy appeared a bit off; starting with a solid run but then slowing down significantly (especially in Running 4 and 5). It’s crucial to find a balance between speed and endurance across all segments. You might be putting the pedal to the metal a bit too early, leading to a slower finish. The good news? This is totally fixable!

Segments to Improve:

Now, let’s dive into the segments that could use some love:

• Roxzone (00:18:53): Ouch! This is a major area for improvement. A slower Roxzone means you're spending too much time transitioning or recovering. To fix this, consider incorporating specific transition drills in your training. Practice moving quickly between exercises—set a timer and aim to beat your best transition times. You can even do mock races where you simulate the transitions to get used to the pace. Remember, time is money...or in this case, time is performance! 💰
• Sled Pull (00:09:41): Here, you were slower than average, which might suggest some technique issues or strength deficits. Try incorporating more specific sled pulls into your routine, focusing on explosive starts and maintaining a steady pace throughout the pull. Use resistance bands to enhance your strength and develop that explosive power. Also, don’t forget to engage your core; it’s not just for abs, it helps in pulling too!
• Burpees Broad Jump (00:06:45): You lost a bit of time here, which could be related to fatigue from previous segments. Practicing burpees in intervals can help you build endurance while also refining your jump technique. Try breaking these into sets—do 5 burpees followed by a broad jump, and repeat. Work on finding a rhythm so you can keep your heart rate up without gasping for air.
• Rowing (00:05:13): You’re not too far off from average here, but a little tweak can go a long way. Focus on your stroke technique and aim for a higher stroke rate without sacrificing power. Practice intervals on the rower—30 seconds of hard rowing followed by 30 seconds of recovery, and repeat. This will help you build stamina and improve your technique.
• Total Running Time (00:51:10): With this being a bit slower than average, integrating more running into your training is crucial. Consider adding tempo runs to your weekly routine, where you run at a pace just slightly faster than your average race pace. This will help build your speed and endurance. Also, don’t forget to include some longer runs to improve your stamina over time.

Race Strategies:

For your next race, let’s talk strategy:

• Pacing: Start strong but controlled. Rather than going all out in the first run, aim for a pace that you can sustain. This will help you avoid burning out early and give you the energy needed for the latter segments.
• Transitions: Practice your transitions during training. Even a few seconds saved in switching between exercises can add up and greatly impact your overall time. Consider setting up a mini-course that mimics the race layout.
• Mindset: Keep a positive mindset throughout the race. Remind yourself that every segment is just a part of your journey, and focus on the next task at hand rather than the finish line. “It’s not about how fast you go, but how you finish!”

Conclusion:

So there you have it, Joshua! You've got the potential to crush your next Hyrox event. Remember, you’re not just training for a race; you’re crafting a beast. And hey, if the competition gets tough, just remind yourself: “Pain is temporary, but glory lasts forever!” 💪

Stay consistent with your training, focus on those areas of improvement, and keep pushing your limits. You’ve got this, and I’ll be here cheering you on every step of the way! The Rox-Coach believes in you! 💥