Akinyemi Ola Hyrox Result

Overall Performance:

Ola, you crushed it out there in Amsterdam! Finishing with a time of 01:31:03 places you in the top 61% of competitors in your age group. That’s no small feat! The standout highlight of your race is definitely your total running time of 43:48, which is a solid 1:11 faster than average. Clearly, you’ve got a runner’s profile, and you used that to your advantage. However, your pacing started a bit slow in the first leg, which might have set the tone for some of those middle segments. Remember, the first few minutes of a race are like the first few bites of a burger—don’t take too big of a bite or you’ll regret it later! 🏃‍♂️💨

Segments to Improve:

Now, let's dig into the segments where you can turn things around and really boost your performance:

• Sled Pull (06:51): This was your slowest segment, and you lost 1:34 compared to the average. To enhance your sled pull, focus on your grip strength and core stability. Start incorporating heavy sled drags into your training routine to build overall strength. Work on the form by focusing on a strong hip hinge and keeping your back straight. Drill this with banded pulls to improve explosive power.
• Rowing (05:43): You fell 47 seconds behind the average here. It sounds like your technique may need some tuning. Focus on your stroke rate and power application. Try doing interval rowing sessions with 30 seconds of high intensity, followed by 1 minute of recovery. Remember, it’s about quality, not just quantity—think more “power lifter” and less “distracted dad at a barbecue” when you’re pulling! 🚣‍♂️
• Ski Erg (04:54): You were 22 seconds slower than average. To improve here, practice your breathing technique and rhythm. Incorporate circuit training that includes ski erg intervals followed by bodyweight exercises like push-ups or air squats. This will help build endurance and replicate the fatigue you’ll feel during an actual race.

Race Strategies:

To maximize your performance on race day, consider the following strategies:

• Pacing Strategy: Start strong, but not too strong! Aim for a consistent pace in your first running segment. You want to avoid burning out too early. Think of it like a marathon, not a sprint. You’re not trying to outrun a cheetah; you’re trying to outlast it!
• Transition Times: Your roxzone was 7:50, which is 18 seconds slower than average. Use this time wisely! Practice quick transitions in your training to mimic race conditions. You don’t want to be that person who takes longer to switch gears than a Netflix binge-watcher deciding what to watch next! 📺
• Mindset: Keep your head in the game! Use motivational mantras like, “I am stronger than my excuses.” When the going gets tough, remind yourself of why you started. Channel your inner Goggins—stay hard! 💪
• Fueling: Make sure you’re adequately fueled before the race. A well-timed snack could mean the difference between a strong finish and a trip to the snack table post-race.

Conclusion:

Ola, you’ve already shown that you’re a fierce competitor. With a few tweaks and targeted training, you can turn those weaknesses into strengths and elevate your performance to the next level. Remember, “The only way to achieve the impossible is to believe it is possible.” So keep believing, keep pushing, and keep showing up! It’s all a part of the journey, and I’m here to help you every step of the way. Let’s get after it! 🚀

- The Rox-Coach