Heard Benjamin Hyrox Result

Overall Performance:

Hey Benjamin! First off, massive props for finishing in the Top 2% overall and 18% in your age group! That's no small feat—you're clearly putting in the work and it shows. With an overall time of 01:11:17, you’ve got some serious skills, especially with that Total running time of 00:34:32—an impressive 01:42 faster than the average. Looks like you’ve got the heart of a runner! 🏃‍♂️💨

However, let’s take a step back and analyze your pacing. Your first running segment was a bit slower than average, and it seems you kicked into high gear in the second part of the race. This is a classic case of starting too conservatively. You have a better runner profile, so let’s work on harnessing that speed from the get-go, shall we? Your best running lap of 00:03:58 shows you can definitely crank it up when you need to! So, let's strategize on how to unleash that potential from the start.

Segments to Improve:

Now, let’s dive into those segments that could use a little extra love. Here’s where you can really shine with some focused training:

• Roxzone (00:06:03) - This is one of your biggest areas for improvement. Spending too much time between exercises can really add up. Here are some strategies:
  • Practice quick transitions during your workouts. Set up a mini-Hyrox course and time your transitions. Aim to reduce that time by at least 30 seconds. Consider this: “The faster you transition, the faster you can hit the snacks!” 🍩
  • Incorporate short, high-intensity circuits to improve your overall fitness and adaptability. This could be a 5-minute AMRAP (As Many Rounds As Possible) of burpees and kettlebell swings, followed by a quick run.
• Wall Balls (00:05:36) - Slower than the average? Let’s fix that!
  • Work on your squat depth and explosiveness. Try doing wall balls with a lighter medicine ball for higher reps to perfect your form before you go heavy.
  • Incorporate strength cycles that include squats and presses. A solid squat can make your wall balls feel like a breeze! Try “3 sets of 10 wall balls, resting only for the time it takes to bounce the ball back to you.”
• Sled Push (00:02:40) and Sled Pull (00:04:06) - Both are key strength segments where you lost some time.
  • For sled work, focus on technique. Make sure your body is low, and you’re driving through your heels. Incorporate sled pushes and pulls into your weekly training. Aim for 4 x 20 meters, focusing on maintaining a steady pace.
  • Consider tire flips and farmer's carries for overall strength and core stability. They’ll help you handle those sleds like a boss! “Why did the sled push itself? Because it was tired of being pushed around!” 😄
• Burpees Broad Jump (00:04:03) - This is another area where a little more explosiveness can go a long way.
  • Incorporate plyometrics into your training. Box jumps and jump squats can help build the explosive power needed for those burpees.
  • Practice the burpee broad jump itself in stricter intervals—aim for 20 seconds of max effort, then rest for 40 seconds. Repeat for 10 rounds to simulate race conditions.
• Ski Erg (00:04:29) - Let’s pick up the pace here!
  • Focus on form. Ensure your core is engaged, and you’re using your legs as much as your arms. Add some interval training on the Ski Erg, alternating 30 seconds of all-out effort with 30 seconds of rest.
  • Strengthen your back muscles with pull-ups and rows, as a strong back will make you more efficient on the Ski Erg.

Race Strategies:

During the race, consider the following strategies:

• Start Strong: Use your runner's edge to set a solid pace right from the beginning. Don’t hold back—let the speed carry you through the first running segment!
• Stay Calm in Transitions: Keep your head in the game. Visualize each transition and practice them in training to make them second nature. “It’s like a game of musical chairs, but you don’t want to be the last one standing!” 🎶
• Mind the Wall Balls: Break them down in your head. Focus on completing them in sets of 5 or 10, rather than the whole number. This will make it feel less daunting!

Conclusion:

Benjamin, you’ve got so much potential, and your hard work is already evident. With some focused training on your weaknesses, you will turn those segments into strengths and see even better results next time. Remember, “The pain you feel today will be the strength you feel tomorrow.” 💪

Keep pushing, keep grinding, and let’s get you ready for that next race. The Rox-Coach is here rooting for you every step of the way! Now, go out there and show them what you’re made of! 🏆