Casano Anthony Hyrox Result

Overall Performance:

Anthony, you crushed it out there in Marseille! Finishing 18th overall and 3rd in your age group is no small feat—you're in the top 7% and top 6%, respectively, among 242 and 47 competitors. That's impressive! Your overall time of 1:06:06 shows you've got the heart and determination to excel in Hyrox.

However, let's talk about your pacing strategy. Your total running time of 33:54, which is 1:35 slower than average, suggests that you're leaning more towards a strength profile rather than a pure runner's profile. This means you’re a beast at power but may need to work on your running efficiency to really maximize your potential. Your first two runs were notably slower than average—it's like you were pacing yourself for a marathon instead of a Hyrox! 🔥 The key takeaway? You need to find that sweet spot where your engine can rev without sputtering out.

Segments to Improve:

Now, let's dive into the segments where there's room for growth:

• Sled Pull (00:04:57) - This was one of your slower segments, coming in 24 seconds behind average. The sled pull is notorious for testing grip and posterior chain strength. To improve, focus on:
  • Drills: Incorporate heavy sled drags and pulls in your weekly routine. Aim for 3-4 sets of 20-30 meters, ensuring you maintain a tight core and straight back.
  • Form Corrections: Pay attention to your grip and body positioning. Keep your hips low and drive with your legs, not just your arms.
• Roxzone (00:04:27) - Spending more time here than average by 11 seconds indicates you might be taking longer transitions or resting too much between exercises.
  • Strategies: Practice quick transitions in your training sessions. Set a timer and aim to reduce your transition time by 5-10 seconds each week. Work on your overall fitness through circuit training to improve endurance and minimize downtime.
  • Drills: Implement high-intensity interval training (HIIT) to enhance your cardiovascular base. This will help maintain a higher heart rate, allowing for quicker transitions.
• Running (Total running time 00:33:54) - While your latter runs showed improvement, the overall time points to a need for increased speed and stamina.
  • Drills: Incorporate tempo runs and interval sprints into your weekly routine. Aim for one long run (60+ minutes) and two shorter interval sessions (30 seconds fast, 1-minute rest) each week.
  • Form Corrections: Focus on maintaining a steady pace during the first half of the race. It’s not a sprint—it’s a Hyrox! Practice pacing strategies to avoid burning out early.

Race Strategies:

When you toe the line for your next event, consider these strategies:

• Pacing: Start with a controlled pace during the first two runs to conserve energy for the strength segments. Think of it as saving some gas for the race rather than flooring it out of the gate.
• Transition Habits: Create a routine for your transitions. Know what you’ll do first when you hit each station to minimize hesitation. You’re not on a leisurely stroll; you’re racing! 🏃‍♂️💨
• Mindset: Channel your inner David Goggins—embrace the discomfort. Remember, “You can’t hurt me.” When things get tough, lean into it and push harder. Your mind is your greatest weapon. 💪

Conclusion:

Anthony, you've got what it takes to elevate your game. Your strengths shine in the strength segments, and with a focused approach to your running and transitions, you’ll be unstoppable. Embrace the grind, train smart, and remember that every setback is a setup for a comeback! Keep pushing your boundaries, and don’t shy away from the hard work. After all, as Jocko Willink says, “Discipline equals freedom.” Now, let’s go out there and turn those weaknesses into strengths! 💥

The Rox-Coach