Go Jesjohn Vladimir Hyrox Result

Overall Performance:

Jesjohn, you crushed it out there in Stockholm! Finishing with a time of 01:50:43, you're in the top 91% overall and top 95% in your age group. That shows not just dedication but a solid base of fitness. Your Total Running Time of 00:53:39 was 10 seconds faster than average, indicating that you've got a runner's profile. However, we saw a few hiccups in pacing during the first running segment, where you were 57 seconds slower than average. It looks like you might have gone out a bit too fast, which can be a common rookie mistake—don't worry, even elite athletes sometimes forget they’re not running a marathon! 🏃‍♂️💨

While you have a solid running foundation, your strength segments, particularly the Sandbag Lunges and Burpees Broad Jump, need some work to balance out your performance. Remember, Hyrox is a hybrid competition, and it rewards those who can seamlessly blend strength and endurance. So, let's turn those weaknesses into strengths! 💪

Segments to Improve:

• Sandbag Lunges (00:09:16) - This was your slowest segment, and you ranked in the 97th percentile. Focus on technique first. Here’s how to improve:
  • Drills: Start with bodyweight lunges to master the movement. Progress to weighted lunges with a lighter sandbag, gradually increasing the weight.
  • Technique: Focus on keeping your chest up and stepping forward with a long stride. The goal is to lower your back knee toward the ground without letting it touch.
  • Strength Training: Incorporate exercises like Bulgarian split squats and heavy front squats to build strength in your legs, which will translate to better performance in the lunges.
• Burpees Broad Jump (00:08:30) - You were 56 seconds slower than average here. This segment requires both strength and explosiveness.
  • Drills: Practice burpee variations that emphasize speed. Try adding a tuck jump at the end of each burpee to increase explosiveness.
  • Strength Training: Include plyometric exercises like box jumps and kettlebell swings into your routine. These will help you develop the power needed to propel yourself forward during the broad jump.
  • Combining Movements: Create a circuit that includes burpees followed immediately by broad jumps to simulate the race environment.
• Total Running Time (00:53:39) - Your total running time indicates a need for slight adjustments in pacing strategy.
  • Pacing Practice: On your long runs, practice starting at a controlled pace, then gradually increasing your speed in the final third of your run.
  • Interval Training: Incorporate intervals into your training, alternating between fast-paced runs and recovery jogs to build speed and endurance.
• Roxzone (00:09:04) - While you were 1:02 faster than average, there’s always room for improvement!
  • Transition Drills: Set up a mini-Hyrox course in your training area to practice quick transitions between exercises. Use a stopwatch to time yourself and work on reducing those transition times.
  • Overall Fitness: Increase your overall fitness level with circuit training that combines strength and cardio. This will help you maintain a higher intensity throughout the event.

Race Strategies:

• Start Smart: Keep your pace controlled for the first few running segments. This will help you conserve energy for the strength portions later in the race.
• Stay Hydrated: Make sure you hydrate well before the race, and consider carrying a small water bottle for quick sips during transitions.
• Mental Focus: Use visual cues or mantras to keep yourself motivated during tough segments—something like, “I’m stronger than my excuses!”
• Break It Down: Mentally break the race into smaller sections. Focus on completing one segment at a time rather than thinking about the entire distance.

Conclusion:

Jesjohn, your performance shows that you have a solid foundation to build on. With some focused training on your weaker segments and smart race strategies, you’ll be able to elevate your game in Hyrox competitions. Remember, it’s not about being the best; it’s about being better than you were yesterday. As David Goggins says, “The only way to get to the next level is to get comfortable being uncomfortable.” Keep pushing those limits, and let’s turn those weaknesses into strengths! You’ve got this! 💥

Stay determined, stay hungry, and keep grinding. You’re on the right path to greatness, and as The Rox-Coach, I’m here to guide you every step of the way!