Briggs Austin Hyrox Result

Overall Performance:

Austin, you crushed it at the 2024 Dallas Hyrox with an overall time of 01:54:01, landing you in the top 27% of 2857 athletes! That’s no small feat! 🏆 Your best running lap of 5:11 shows you’ve got some serious speed in those legs, but it seems you might have gotten a little too excited at the start, as your pacing fluctuated throughout the race. Your total running time of 01:07:30 is about 11:53 slower than average, suggesting that while you’ve got the horsepower, you might need to fine-tune your endurance game. You're definitely leaning towards a runner profile, so let’s work on that strength to make you a well-rounded hybrid athlete.

Segments to Improve:

Let’s dive into where you can level up your game:

• Running 2, 3, 4, and 5: You lost significant time here, especially in Running 2 and Running 3, where you were over 3 minutes slower than average. This suggests fatigue might have set in. Consider these tips:
• Long Slow Distance Runs: Incorporate longer runs at a comfortable pace to build endurance. Aim for 60-90 minutes of steady running once a week.
• Intervals: Add interval training sessions—mix short bursts of speed (e.g., 400m sprints) with recovery jogs. This will help boost your speed without burning out.
• Pacing Drills: Practice maintaining a steady pace during training. Use a metronome or run with a partner to help keep you in check.
• Roxzone: At 9:30, you’re running a bit slower than the average. Quick transitions can save you precious seconds. Here’s how to improve:
• Drills for Quick Transitions: Set up a mini-course where you practice moving from one exercise to the next. Time yourself and aim to reduce that time incrementally.
• Pre-Race Prep: Ensure your gear is ready to go—no fumbling with shoes or equipment. A quick checklist the night before can be a lifesaver.
• Strength Exercises: Given your running strengths, it’s crucial to strengthen your legs and core to support your running:
• Weighted Squats and Deadlifts: These will build your overall strength and endurance capacity, crucial for those tough sled pushes and pulls.
• Plyometrics: Box jumps and jump squats can help with explosiveness, giving you that edge in the running sections.

Race Strategies:

Now, let’s talk tactics. Here’s how to approach your next race:

• Start Steady: Don’t let that adrenaline push you into an early sprint. Aim for a moderate pace in the first run to conserve energy for the later segments.
• Know Your Strengths: Given your strong burpees broad jump and wall balls, utilize these as momentum boosters. Focus on your form and efficiency here to make up for time lost in the running segments.
• Hydration and Nutrition: Fuel up properly before and during the event. A good strategy includes electrolyte drinks and quick snacks during the transitions to keep your energy levels high.

Conclusion:

Austin, you’ve shown tremendous potential with an impressive performance! Remember, in the words of the great unknown, “Success is the sum of small efforts, repeated day in and day out.” So, keep grinding, and don’t forget to enjoy the process! 💪

Let’s keep pushing those boundaries and turn those segments into strengths. You’ve got this—next time, let’s aim for that top 20% finish! And remember, running is just a fancy way of saying “we’re late.” 😂 Keep it up, and let’s hit those goals together!

Yours in fitness,

The Rox-Coach