Lymer Jonathan Hyrox Result

Overall Performance:

Hey Jonathan! First off, congrats on finishing 467th overall and 98th in your age group – that’s top 17% and top 18% of the field respectively! Not too shabby for a day’s work! 🏆 Your overall time of 1:14:59 is impressive, especially considering that your total running time is 34:39, which is 03:21 faster than the average. This tells me you’ve got some serious runner vibes going on! You really crushed it in the running segments, particularly Running 2, 3, 5, and 6, where you were flying past the competition with ranks in the 2-4 percentile range. But let's talk about pacing. Your first running segment was a bit too slow (1:09 slower than average). This might have thrown off your rhythm a bit as you got into the workout, but you recovered nicely. Just keep an eye on that pacing to maintain your momentum throughout the race.

Overall, it seems you have a stronger running profile, but there are definitely areas where we can bulk up your strength game. With a little tweaking, you can harness that running prowess and turn it into a hybrid beast! Just remember, “It’s not about having time, it’s about making time!” 💪

Segments to Improve:

Now, let’s dive into the segments that need a little extra love. Here are the weak links that could use some serious work:

• Wall Balls (00:06:50): Ouch! This was a tough one for you, coming in 1:25 slower than the average. To improve, focus on your squat depth and explosive power. Try incorporating high-rep wall ball workouts into your training. Use a weight that allows you to complete sets of 15-20 reps without losing form. Aim for three rounds of 15-20 reps, resting only as long as it takes to catch your breath.
• Roxzone (00:06:11): This indicates that your transitions could use some speed. You spent 47 seconds longer than average here. Work on your overall fitness and practice quick transitions between exercises. Set up a mini circuit where you switch from one exercise to another with minimal rest. You might even throw in some mock races to simulate the transitions under pressure.
• Sled Pull (00:04:43): You were 32 seconds slower than average here. Consider incorporating more pulling exercises, such as resistance band pulls or heavy rope drags. Aim for 4-5 sets of 20-30 meters, focusing on maintaining a steady pace and good form.
• Burpees Broad Jump (00:04:47): A tough segment for many, but you can conquer it! Try practicing these in intervals. Set a timer for 2 minutes and see how many burpees you can complete, followed by broad jumps for the remainder of the time. This will build your endurance and keep your heart rate up!
• Sandbag Lunges (00:04:21): Focus on your form here. Make sure you’re stepping deep enough to engage your glutes and quads fully. Add some weighted lunges to your routine, aiming for 3 sets of 10-12 reps on each leg.
• Ski Erg (00:04:30): Work on your upper body strength and endurance. Consider incorporating more pulling motions into your training, like bent-over rows and pull-ups. You could also do interval training on the Ski Erg – 30 seconds hard, followed by 1 minute of easy pace.

Race Strategies:

When you hit the race floor next time, here are some strategies to keep in mind:

• Pacing: Start with a slightly faster pace in your initial run. You don’t want to burn out, but getting into a rhythm early will help you transition better into the strength segments.
• Transitions: Practice your transitions as if they were an event themselves. The faster you can shift from one exercise to another, the less time you’ll spend in the Roxzone.
• Break It Down: Mentally break the race into smaller sections. Focus on completing one segment at a time, giving yourself mini-goals to stay motivated.
• Fueling: Don’t forget to hydrate and fuel appropriately before and during the race. Your body will thank you when you hit those last running segments!

Conclusion:

Jonathan, you’ve got a solid base to build on, and with some focused training, you can turn those weak spots into strengths! Remember, “The only bad workout is the one that didn’t happen.” Keep pushing, keep grinding, and most importantly, keep smiling! 💥 Next time you’re out there, give it your all. With the right tweaks, you’ll be crushing your goals in no time. Stay strong and see you at the next race!

Cheers,

The Rox-Coach