Beck Allan Hyrox Result

Overall Performance:

Allan, you put in an impressive performance at the 2024 Marseille Hyrox event, finishing with a solid time of 01:19:27, landing you in the top 41% overall and 46% in your age group. That’s no small feat! Your total running time of 00:35:33 was an outstanding 4:26 faster than average, showcasing your runner profile. However, we saw a slower start in your first running segment (00:05:39), which was 1:19 slower than average. It seems you may have paced yourself too conservatively at the outset, and that strategy didn’t pay off in the long run. Still, transitioning from running to the sled push and burpees was a bit of a speed bump for you, which we can definitely work on. Overall, you’re a strong runner but could sharpen your strength endurance. Let’s dive into those segments where you can turn weaknesses into strengths.

Segments to Improve:

• Burpees Broad Jump (00:06:26): This segment was a tough one for you, taking 1:40 longer than the average. Focus on explosive power and efficiency. Consider incorporating burpee box jumps into your training. This will help you develop a rhythm and improve your transition from burpees to jumps. Aim for sets of 10 with a focus on speed and form.
• Sled Pull (00:06:12): You took 1:43 longer here than average, indicating a need to build strength and technique. Add sled drags to your routine. Work with varying weights and distances, focusing on maintaining a strong posture throughout the pull. Aim for shorter, more explosive pulls to engage your core and legs effectively.
• Sandbag Lunges (00:05:22): This segment was 44 seconds slower than average. To strengthen your legs and improve endurance, implement weighted lunges in your training. Start with a manageable weight and gradually increase it. Focus on form, ensuring your knee doesn't extend past your toes. Aim for 4 sets of 10 lunges each leg, increasing weight as you get stronger.
• Wall Balls (00:06:12): You were 21 seconds slower than average here. To improve, practice high-rep wall ball workouts with a focus on explosive power. Set a timer for 10 minutes and aim for max reps, focusing on consistent form. Incorporate a squat into your throw for added strength.
• Ski Erg (00:04:47): Slower by 27 seconds than average, you need to improve your technique and endurance here. Include Ski Erg intervals in your sessions. Try 30 seconds of maximum effort followed by 30 seconds of rest, repeating for 10 rounds. This will build both your aerobic capacity and your muscle endurance.
• Sled Push (00:02:53): A 12-second slower performance indicates you need to refine your technique. Focus on power pushes, where you practice pushing the sled over short distances with maximal effort. Incorporate heavy carries to develop the requisite muscle groups.

Race Strategies:

During the race, pacing is essential. Start with a controlled effort in your first running segment. Consider using a “talk test” – if you can’t say a few words, you’re likely going too hard. After the first run, you can unleash your speed in the second and subsequent runs as your body warms up.

Don’t underestimate the transitions; they can be the difference between a good race and a great one! Practice your transitions in training by minimizing downtime between exercises. This will help you get in and out of each exercise efficiently. Remember, it’s not just about what you do in the gym; it’s also how you move from one challenge to the next! 💪

Conclusion:

Allan, you’ve shown great potential, especially as a runner. Your performance is commendable, and with a focus on your segments that need work, you can turn those weaknesses into strengths. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing your limits, and don’t shy away from the grind. Training is the bridge between your goals and accomplishments, so lace up those shoes and get to work! 💥

And hey, why did the treadmill break up with the stair climber? Because it found someone who could really run with it! 😉

Keep it up, and remember, I’m here to help you every step of the way. This is Rox-Coach, and together, we’ll smash those goals!