Hermes John Hyrox Result

Overall Performance:

Hey John! First off, congrats on crushing it in Hong Kong—129th overall out of 2712 athletes is no small feat! You’re in the top 4%, and finishing 8th in your age group is a testament to your hard work. 🏆

Now, let’s unpack your performance. Your overall time of 01:15:05 shows that you’ve got serious potential, but we can definitely optimize it further. Your pacing strategy seems like it could use a bit of tweaking. Starting off with a 5:01 in the first running segment was a bit on the slower side, which might have set the tone for the rest of the race. Based on your total running time of 38:41, you're leaning more towards a runner profile, but there’s still some room for improvement in strength-based segments.

So, let’s dive into the segments where you can really polish that performance. 💪

Segments to Improve:

• Burpees Broad Jump: You clocked in at 5:10, which was 50 seconds slower than average. This is a big area for improvement! Focus on explosive movements here. A good drill is to combine burpees with box jumps. Start with a burpee, then explode into a box jump to enhance your power output. Aim for 3-5 sets of 10 reps, focusing on form and explosiveness.
• Sandbag Lunges: At 4:48, you were 27 seconds slower than average. Lunges can be tough, especially when you're already fatigued. To improve, try weighted walking lunges and incorporate them into your weekly routine. Aim for 3 sets of 12-15 reps per leg, focusing on maintaining a strong core and form. Remember to keep your chest up and drive through your front heel!
• Sled Pull: Your pull time was 4:18, which was 6 seconds slower than average. To boost this, practice sled pulls with varying weights. You can do this for time (e.g., 30 seconds on, 30 seconds off) or distance. Ensure you’re using your legs to drive the sled rather than just pulling with your upper body. You want to feel it in your quads! 🏋️‍♂️
• Roxzone: At 5:12, you spent a bit more time resting than average. To cut down on your Roxzone, focus on transitioning faster between exercises. Practice quick transitions in your training sessions. Set a timer and aim to reduce your transition times each week. Visualization can help too—picture the next exercise while finishing the last!

Race Strategies:

1. Pacing Strategy: Start your first run segment more aggressively. Try to hit a target of around 4:50 to 4:55 instead of 5:01. The adrenaline should carry you through the first lap, and you can adjust your pace as needed in subsequent segments.

2. Nutrition and Hydration: Ensure you’re fueled and hydrated properly before the race. A small snack that combines carbs and protein can help maintain your energy levels throughout the race.

3. Mental Focus: During the race, remind yourself of your goals. Use a mantra like “One rep at a time” to keep focus during the harder segments. This helps to break down the race into manageable parts. 🧠💥

Conclusion:

John, you’ve got a solid base to work from, and with some targeted training, you’ll see those numbers drop in no time. Remember, the only bad workout is the one you didn’t do! Stay consistent, push hard, and keep that competitive spirit alive. “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.”

Now go crush those workouts, and let’s turn those weaknesses into strengths! I’m here to help you every step of the way—together, we’ll make sure your next Hyrox race is even better than this one. You've got this! 💪💥

Keep it up, and see you in the Roxzone!

- The Rox-Coach