Salgado Erik Hyrox Result

Overall Performance:

Erik, you absolutely crushed it out there in Anaheim, finishing with an overall time of 01:20:39, landing you in the top 17% of 607 athletes! That’s no small feat, especially in a crowd of competitive Hyrox warriors. Your total running time of 00:38:42 is impressive—you're clearly more of a runner than a weightlifter, showing a solid 01:47 advantage over the average. But let’s break it down a bit more.

Looking at your pacing, it seems like you kicked off your race with a bit of a slow start in Running 1 (00:06:22), which was 01:58 slower than average. Starting too slow can set the tone for the rest of the race, but don't sweat it too much; the important thing is that you picked up the pace significantly in later runs. It’s like running a marathon and deciding to jog at a leisurely pace for the first half—nobody wants to do that, right? You really showcased your strength in the running segments after that initial lag, especially in Running 2 and 5, where you demonstrated your speed. But while your running game is on point, we need to sharpen up some of those strength segments to help you dominate even more!

Segments to Improve:

Now, let's dive into the segments where you can really turn things around:

• Wall Balls (00:07:44) - 01:46 slower than average: This segment is a glaring area for improvement. Wall balls require not just strength but also excellent form and endurance. To improve, focus on:
• Drills: Perform wall ball sets with a focus on consistent, explosive upward drive. Start with sets of 10-15 reps, gradually increasing weight or reps as you get comfortable. Aim for 3-5 sets.
• Technique Correction: Ensure your squat is deep enough and that you are generating power from your legs to propel the ball. Your shoulders should remain relaxed, and your core tight.
• Endurance Work: Incorporate AMRAP (As Many Rounds As Possible) sessions where you perform wall balls every minute for 10 minutes, aiming to maintain a consistent number of reps each minute.
• Sled Push (00:02:56) - 00:11 slower than average: This segment can be a game-changer. To tackle this, you’ll want to incorporate more sled work into your training. Try:
• Drills: Do heavy sled pushes in short bursts, focusing on form and maximizing power output. 4-6 sets of 20-30 meters should do the trick.
• Strength Training: Include squats and lunges in your routine to build the necessary leg strength. Doing heavy squats once a week can directly translate to better sled performance.
• Speed Work: Try doing speed sled pulls with lighter weights to improve your explosiveness during the push.
• Sled Pull (00:04:46) - 00:11 slower than average: Sled pulls can be tough, especially when you're already fatigued. To improve this, consider:
• Technique Focus: Ensure you're using a strong, stable stance. Try to engage your core throughout the movement.
• Drills: Incorporate sled pulls in your routine, starting at lighter weights and gradually increasing as you gain confidence.
• Accessory Work: Add row variations to your training to build upper body strength, which will help you maintain your form during the pull.

Race Strategies:

Moving into race day strategies, here’s a game plan to optimize your performance:

• Pacing: Start your first run with a more aggressive pace, but don’t go full throttle! A strong start can set the right tone. Aim to be within 30-40 seconds of your average by the end of the first lap, not lagging behind.
• Transition Time: Focus on your roxzone—spend less time transitioning. Practice quick changes between exercises in training to simulate race conditions. Remember, every second counts!
• Mindset: Channel your inner Goggins! When it gets tough, remind yourself, “You are capable of more than you know!” Use that as fuel during the race.
• Breathing: Maintain control over your breath, especially during the strength segments. This can help maintain focus and endurance.

Conclusion:

Erik, you’ve got some solid strengths to build on, and with a few tweaks to your training and race strategy, you can level up your performance even further. Remember, improvement takes time, but as Jocko Willink says, “Discipline equals freedom.” So, get disciplined with your training, and watch those numbers drop! And hey, don’t forget to enjoy the process. After all, you’re pushing yourself to be better, not just the athlete next to you. Now, let’s grab those weights and get to work. 💪💥

Your Rox-Coach is here to guide you every step of the way. Let's turn those weaknesses into strengths and keep climbing to new heights! 🏆