Filamor Francis Hyrox Result

Overall Performance:

Hey Francis! First off, congrats on completing the 2024 Hong Kong HYROX! Finishing in the top 15% overall is no small feat, especially with 2,712 athletes in the mix! With an overall time of 01:29:28 and ranking 57th in your age group, you’re clearly pushing it. But let’s break it down a bit further.

Your pacing was quite interesting—looks like you might have started a little too fast in Running 1. While that initial burst of speed can feel great, it’s important to find a rhythm that you can maintain throughout the race. Your overall running time of 00:46:31 suggests a bit more strength training might be in order, as your time was 2:06 slower than average. But don’t worry, we can work on that! Based on your splits, you’ve got a hybrid profile, but the running component is where we can see the most potential for improvement.

Segments to Improve:

Let’s take a closer look at the segments that need some love:

• Running 6 (00:06:15): This was your slowest segment and could have cost you valuable time. To improve your endurance and pace, try incorporating interval training—short bursts of high-intensity running followed by recovery periods. For example, sprint for 1 minute, then jog for 2 minutes, and repeat for 20-30 minutes.
• Running 7 (00:06:29): Another segment where you lost time. Consider adding a longer run each week to build your aerobic capacity. Aim for a steady-state run, focusing on maintaining a consistent pace over 60 minutes or more.
• Roxzone (00:07:05): Transition times are crucial! Practice quick transitions between workouts. Set up a mini circuit at the gym and time yourself moving from one exercise to the next without rest.
• Sled Pull (00:05:09): You were only slightly above average here, but there’s room for improvement. To boost your strength, incorporate weighted sled drags into your training. Focus on proper form and engage your core to maintain stability.
• Farmers Carry (00:02:27): This is a great opportunity to increase grip strength. Use heavier weights and try different distances to build endurance. Incorporate single-arm carries to challenge your stability.
• Wall Balls (00:06:12): You can shave off some time here by working on your squat form. Practice doing wall balls at a consistent pace, focusing on explosive movements. Maybe even challenge yourself with a few extra reps each session!
• Burpees Broad Jump (00:05:07): While you did well here, refining your technique can help. Focus on your landing position and make sure you’re using your legs to power the jump rather than overexerting your upper body.
• Rowing (00:05:03): Rowing is all about technique and rhythm. Spend some time focusing on your form—keep your back straight and engage your core. Incorporate intervals on the rower as well to boost your endurance.

Race Strategies:

Now that we’ve pinpointed areas for improvement, let’s discuss some race strategies:

• Pacing: Start conservatively! Aim for a pace you know you can sustain. The first running segment is crucial; a strong start is important, but don’t let the excitement lead to an early burnout.
• Transitions: Use your Roxzone time wisely. Practicing transitions in training will help you move smoothly from one exercise to the next. Remember, a second saved here is a second gained on the finish line!
• Nutrition: Fuel your body properly before the race. A balanced meal with carbs, proteins, and healthy fats will help you maintain energy levels. Don’t forget to hydrate, too!
• Mindset: Stay positive. Remind yourself that each segment is just a small part of the overall race. Keep your head in the game and push through those tough moments!

Conclusion:

Francis, you’re doing great things out there! Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that fire burning, and let’s work on those segments! With a focused plan, you’ll be crushing your next HYROX event before you know it. And hey, if running was easy, it would be called “sitting”! 💪

Keep pushing, stay committed, and enjoy the journey. You’ve got this, and I’m here to help you every step of the way!

— The Rox-Coach