Bermejo Josh Hyrox Result

Overall Performance:

Hey Josh! First off, let's give you a round of applause for crushing that Hyrox race in Madrid! 🏆 Your overall rank of 152 out of 184 puts you in the top 82%, and 19th in your age group is no small feat! You’ve got some serious potential, and we’re just going to sprinkle a little magic dust on those segments that need some extra love. Your total time of 1:37:53 is solid, especially with a total running time of 44:57—29 seconds faster than average. You've clearly got a runner's profile, which means we need to focus on building your strength to balance things out a bit.

Looking at your splits, it seems like you kicked off a bit slow in your first run, which might have set the tone for some of those segments. Remember, pacing is key! Think of it like a movie trailer—gotta hook 'em in the first few seconds, right? Your best running lap at 4:54 shows you have some speed, but we need to translate that into consistency across all runs. Overall, you're doing a lot of things right, but let’s sharpen those edges to make you a Hyrox machine! 💪

Segments to Improve:

Now, let's dive into the segments where you can really turn the dial and drop some serious time:

• Burpees Broad Jump (00:06:52) - This segment was 1:27 slower than average. To improve here, focus on form and efficiency. Try 3-4 sets of 10 burpees followed by a broad jump, resting only 30 seconds in between. Keep your core tight during the burpees to maintain explosive power for the jump. And remember, if you’re not sweating, you’re not trying! 😅
• Sandbag Lunges (00:07:32) - You were 1:17 behind the pack. Incorporate lunges into your routine with added weight. Start with 3 sets of 10 lunges on each leg, increasing the weight gradually. To mimic race fatigue, try lunge intervals after a run. Your legs will thank you later (but maybe not right away). 🙌
• Sled Pull (00:08:18) - 15 seconds slower than average here. Focus on your grip and posture when pulling. Implement sled pulls for 4-5 sets of 20-30 meters. Keep your back straight and engage your core to maximize power through your legs. Grounded feet equal a grounded sled! 😏
• Ski Erg (00:04:48) - With a 25-second deficit, let's work on technique. Set a timer for 10 minutes and do intervals of 1 minute hard followed by 1 minute easy. Focus on driving with your legs and keeping your core engaged. Think about it as if you’re trying to impress the ski patrol! 🎿
• Sled Push (00:04:27) - Just 6 seconds behind average, but there’s always room for improvement. Incorporate heavier sled pushes into your routine, and aim for 3 sets at maximum effort over a set distance. The key here is to push through your heels and maintain a strong posture—don’t let the sled push you around! 😉

Race Strategies:

Now that we’ve got a game plan for those segments, let’s talk race strategies:

• Pacing: Start your first run with a bit more urgency. Aim to be 10-15 seconds faster than your last race. This will set the tone for the rest of the event. Think of it as a marathon, not a sprint, but definitely don’t start off like you’re casually jogging to the grocery store!
• Transitions: Your Roxzone time of 06:41 is a bit slower than average. Use every second wisely! Practice transitioning quickly between exercises. Set up mock race scenarios to simulate the transitions. It’s like a game of musical chairs, but you want to be the last one standing! 🎶
• Nutrition: Fuel your body before the race with a balanced meal rich in carbohydrates and protein. During the race, stay hydrated and consider quick energy snacks if you’re feeling sluggish. Remember, you’re not just a runner; you’re a Hyrox warrior! 🥇

Conclusion:

Josh, you’ve got the makings of a true Hyrox champion! 💥 Keep pushing those boundaries, and don’t forget that improvement is a journey, not a destination. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So enjoy the grind, and let’s get you to the next level! The Rox-Coach is here to help you every step of the way. Let’s make that podium shine! 🏅