Van Heerden Carl Hyrox Result

Overall Performance:

Carl, first off, let’s take a moment to appreciate your performance at the 2024 London Hyrox. Finishing 77th overall and 11th in your age group puts you in the top 24% and 21% respectively out of 313 and 51 athletes. That's no small feat! 🎉 Your overall time of 01:10:37 shows that you’ve got some solid endurance and strength to work with. However, your total running time of 00:35:52 indicates a little room for improvement in your running efficiency—you're about 1:26 slower than average. This means we've got some potential to unlock your inner running beast. Your splits tell a bit of a mixed story. While you excelled on the Ski Erg and showed great strength in the Sled Push and Wall Balls, your pacing during the first running segment was notably slower than average, which might have contributed to your overall running time being behind. It seems you might be leaning more towards a hybrid profile, but we’ll need to boost those running legs to really capitalize on your strengths. Remember, “You can’t hurt me!”—but you can definitely improve! 💪

Segments to Improve:

Now, let’s dive into the segments where we can squeeze out some extra seconds and turn weaknesses into strengths:

• Running 1: 00:05:16 (01:33 slower than average)
  • Drills: Incorporate interval training. Try 400m repeats at 5k pace with 90 seconds of rest in between. This will help you build speed and stamina.
  • Form Correction: Focus on your breathing—inhale through the nose, exhale through the mouth. This can help improve your oxygen intake and overall pace.
• Roxzone: 00:06:22 (01:42 slower than average)
  • Strategy: Work on your transitions! Set up a mock Hyrox course and practice moving quickly between exercises. Time yourself to see where you can cut down.
  • Drills: Incorporate a “transition day” into your training where you do quick sets of exercises (like Sled Pushes, Ski Ergs, and Wall Balls) followed by a short run. This builds fitness and efficiency. 🚀
• Sled Push: 00:03:07 (00:00:26 slower than average)
  • Technique: Ensure your body is low and your feet are driving through the ground. Practice pushing with more of your legs and less of your upper body.
  • Strength Training: Add weighted sled drags and pushes into your weekly routine. Focus on explosive power from your legs.

Race Strategies:

Now that we know where to improve, let’s talk about race strategies that can help you optimize your performance:

• Pacing: Start your first run at a slightly faster pace than you did this time, but not too fast! Aim for a pace that feels challenging yet sustainable. You want to leave some gas in the tank for the second half of the race.
• Mindset during transitions: Use a mental cue or mantra like “Fast Feet, Fast Heart” when moving between exercises. This keeps your mind focused and your body moving efficiently.
• Nutrition and hydration: Make sure to fuel well leading up to the race. A solid carb load can help you maintain energy levels, especially in the second half of the race.

Conclusion:

Carl, you’ve got a solid foundation and the heart of a champion! Remember, every inch of progress is a step closer to your goals. “The only thing more contagious than a good attitude is a bad one,” so keep that mindset strong and focused on improvement! Embrace the grind, lean into the pain, and remember: "You’re not here to be average; you’re here to be awesome." 💥 Let’s get to work on those areas for improvement. Success is a journey, not a destination—let’s keep pushing the limits together! You’ve got this, and I’m here to help you crush your next Hyrox event. Until next time, stay strong! 💪

— The Rox-Coach