Schreurs Onno Hyrox Result

Overall Performance:

Onno, you rocked the 2024 Hong Kong HYROX event! Finishing in 1:39:14 puts you in the top 23% of 2712 athletes—solid work! You’re not just running; you’re running with purpose! However, when we dig into the details, it looks like you might have a bit of a runner's profile but fell short on some of the strength segments. Your overall running time of 49:16 was about 40 seconds slower than the average, indicating that while you have the endurance, we could definitely work on your strength-based segments to balance out that profile. Your pacing was a mixed bag; starting a tad too fast in Running 1 and then slowing down a bit in the later runs suggests that we need to work on your pacing strategy. Remember, it's not a sprint, it's a marathon (or a series of sprints with weights, but you get the idea)! 🏃‍♂️💥

Segments to Improve:

Now, let's dig into the segments where you can turn things around and crush those numbers next time:

• Wall Balls (9:56): This was your slowest segment and a major time sink. To improve:
  • Drills: Incorporate more wall ball practice into your weekly routine. Aim for sets of 15-20 repetitions, focusing on form and explosiveness.
  • Technique: Make sure your squat form is solid—keep your chest up, and don’t let your knees cave in. A solid squat will give you more power to launch that ball!
  • Strength Training: Add more dynamic leg exercises, like jump squats and box jumps, to boost your explosive power.
• Total Running (49:16): This was a significant area for potential improvement. To tackle this:
  • Fartlek Training: Incorporate fartlek sessions where you alternate between fast and slow paces. It helps improve speed endurance.
  • Long Runs: Add long, slow distance runs to build endurance, but make sure to include tempo runs to improve your cardiovascular capacity.
  • Hill Repeats: Integrate hill sprints to build leg strength and improve your running efficiency.
• Roxzone (8:23): This indicates some time lost during transitions. To improve:
  • Practice Transitions: Simulate race conditions during training. Move quickly from one exercise to another, focusing on minimizing downtime.
  • Overall Fitness: Work on your general fitness to reduce fatigue, which can slow you down during transitions.
• Burpees Broad Jump (6:33): You were faster than average here, but still, there’s room for improvement.
  • Interval Training: Incorporate high-intensity interval training (HIIT) that includes burpees to build explosive power.
  • Jump Mechanics: Work on your jump mechanics to maximize distance with minimal effort.
• Farmers Carry (2:39): Time to beef this up!
  • Grip Strength: Include exercises like farmer's walks and deadlifts in your routine to build grip strength, which matters in this exercise.
  • Core Stability: Focus on core stability exercises; a strong core will help you maintain good posture during carries.
• Ski Erg (4:55): A solid area, but you can shave off more time!
  • Technique Drills: Work on your pulling technique. The more efficient your pull, the less energy you'll expend.
  • Interval Work: Adding short, intense intervals on the Ski Erg can improve your overall power output.

Race Strategies:

Let’s talk strategy for your next race, Onno. Here are some tactics to keep in your back pocket:

• Pacing Plan: Start strong but controlled. Monitor your breathing and heart rate; if you feel too comfortable, you might want to pick it up just a notch!
• Transition Practice: Do mock race transitions in training. The more you practice moving between exercises, the quicker you'll get during the real deal.
• Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re well-hydrated in the days leading up to the race!
• Mindset: Stay positive throughout the race. If you feel the fatigue creeping in, remind yourself why you started this journey. “You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar.

Conclusion:

Onno, you've got the heart of a lion and the spirit of a warrior! 🦁 Keep pushing your limits, and don't forget to mix in those strength workouts to complement your running prowess. Remember, improvement is a marathon, not a sprint. “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, stay focused, and embrace the journey. You're already well on your way, and I can’t wait to see how you crush your next race! 💪🏆

Stay strong, stay motivated, and let’s get to work! The Rox-Coach is here to help you unleash the beast within!