Steinsultz Jason Hyrox Result

Overall Performance:

Hey Jason! First off, you crushed it out there at the 2024 Dallas Hyrox, finishing in the top 43% overall and 12th in your age group! That's no small feat, so let’s give you a well-deserved high-five! 🖐️ Your overall time of 01:39:48 shows you’ve got the heart and grit for this sport. However, we need to chat about pacing and some areas where we can pump up those results even more.

Your total running time of 00:49:43 is 04:14 slower than the average, which hints that we might have a bit of a runner’s profile waiting to break free. You started off your first run segment a tad slower than average, clocking in at 00:05:52. This could be a sign that you might have taken it easy at the start, or maybe those pre-race jitters had you holding back. Either way, knowing your pacing strategy is key to owning that run. Let's rev up that engine for the next race!

Segments to Improve:

• Roxzone (00:18:37 - 10:55 slower than average): Your transition time is where we can really find some gold. This is prime real estate for improvement. To tackle this, start incorporating high-intensity interval training (HIIT) into your routine. Use a circuit of exercises that mimic the transitions you'll face during Hyrox. For instance, practice moving quickly from running to rowing or sled push to burpees. Set a timer and aim for quick transitions, even if it means running to your next station instead of walking. This will help you get used to that race-day pressure. Also, consider practicing your gear changes to shave off those precious seconds.
• Total Running Time (00:49:43 - 04:14 slower than average): To enhance your running performance, it’s time to focus on speed work and endurance training. Incorporate interval training on the track—think 400m repeats at a faster pace than your average, with equal rest time in between. This will help build your speed and improve your confidence to push the pace in future races. Don’t forget about long runs to build that aerobic base, ideally at a conversational pace to start, then gradually increase intensity.
• Rowing (00:05:19 - 00:25 slower than average): This segment can become your secret weapon! Work on your rowing technique by focusing on your stroke rate and power output. A great drill is the “20/20” — 20 seconds of all-out effort followed by 20 seconds of rest. Repeat this for 10 rounds. Also, include some strength training focusing on your back and legs; exercises like deadlifts and bent-over rows will help you generate more power when you hit that rower.
• Burpees Broad Jump (00:05:35 - 00:01 faster than average): While you were close to average, let’s turn this segment into a strength. Incorporate explosive power training, like box jumps or broad jumps with burpees. Try doing sets of 10 burpees followed by 5 broad jumps to build that explosive endurance. Focus on maintaining a strong landing position to avoid any injuries and maximize your jump distance.
• Wall Balls (00:07:55 - 00:49 faster than average): To boost your wall ball performance, work on your squat depth and core strength. Incorporate wall ball drills where you perform a squat to a wall ball throw, focusing on explosive energy through your legs. A great way to simulate fatigue is to do wall balls after high-intensity exercises, like burpees or sled pushes, to mimic race conditions.

Race Strategies:

• Pacing: Start strong but controlled. Keep in mind that the first run is just as important as the last. Aim to feel comfortable but not overly taxed. Find that sweet spot where you’re pushing yourself but not burning out.
• Transition Practice: Get used to racing against the clock during your training. Time how long it takes you to transition between exercises and aim to beat that time in your next training session.
• Fueling: Don’t underestimate nutrition before and during your race. A well-timed snack can keep your energy levels high. Think of it like putting premium gas in your car—don't settle for the regular stuff!

Conclusion:

Jason, you’ve got the heart of a lion and the spirit of a true competitor! Remember, every race is a chance to learn and improve. As they say, 'Success is not final, failure is not fatal: It is the courage to continue that counts.' So, let’s turn those areas of improvement into your next big wins! Keep pushing your limits, and remember: the only bad workout is the one you didn't do. Now go out there and crush it! 💪💥

See you in the roxzone,

The Rox-Coach