De Leyn Jan Hyrox Result

Overall Performance:

Jan, you threw down a solid performance at the 2024 Stockholm Hyrox event, finishing with a time of 01:39:25, landing you in the top 81% overall and 85% in your age group. That’s not too shabby! You’ve clearly got the guts and grit to keep pushing your limits. However, your total running time of 51:48, which is 03:12 slower than the average, suggests that you may have a stronger foundation in strength than in running. It seems like you might have come out a bit too hot during the early running segments, particularly with Running 1 and Running 2, leading to a slower second lap. Remember: “You can’t climb the ladder of success with your hands in your pockets.” Keep that in mind as we look to level up your game.

Segments to Improve:

Let’s dive into the segments where you can really hone your skills and turn weaknesses into strengths. The two segments that stand out for improvement are the Burpees Broad Jump and the overall running performance.

• Burpees Broad Jump (00:08:07): This segment was a full 01:32 slower than average, which is a significant gap. Burpees can be brutal, especially when fatigue sets in. To improve this segment:
• Drills: Incorporate a Burpee-specific training day once a week. Start with sets of 10-15 Burpees, focusing on form—keep your core tight and your landing soft to minimize impact on your knees.
• Technique: Practice the jump portion by adding plyometric box jumps to your routine. This will help build explosive power while also reinforcing the jumping technique required for the Burpees.
• Strength Training: Add in some core stability work like planks, Russian twists, and medicine ball slams. A strong core will help you maintain form and power through those Burpees.
• Running Segments: Your pacing indicates that you started strong but faltered in Running 2, clocking in at 09:14, which is a whopping 03:40 slower than average. To optimize your running performance:
• Running Drills: Implement interval training once a week—short, high-intensity intervals (400m sprints) followed by recovery jogs. This will improve your speed and stamina.
• Long Runs: Incorporate longer runs into your weekly routine to build endurance. Aim for at least one long run of 10-12km at a controlled pace.
• Pacing Strategy: Practice negative splits during your training runs—start slower and gradually increase your pace. This will teach your body to conserve energy for the end of the race.

Race Strategies:

Let’s talk about some race strategies to implement for your next Hyrox competition. Remember, it’s not just about brute strength; it’s also about smart racing.

• Pacing: Start with a controlled pace. Don't sprint out the gate! That’s a classic rookie mistake. Focus on maintaining a steady heart rate that allows you to conserve energy for the later segments of the race.
• Transition Efficiency: Your Roxzone time of 07:13 was faster than average, which is great! However, aim to reduce time spent in transitions even further. Practice transitioning between exercises during training to mimic race conditions—this will help you move efficiently between exercises.
• Visualisation: Before the race, visualize each segment. Picture yourself powering through the Burpees and crushing the Sled Push. This mental preparation can be just as crucial as the physical work.

Conclusion:

Jan, you have a solid foundation and a fantastic competitive spirit! Remember, “The only way to guarantee failure is to never try.” Embrace the grind, put in the work, and focus on those specific areas we discussed. With dedication, you’ll be smashing your personal bests before you know it! Keep pushing your limits, and remember—every rep counts, every second matters, and every race is an opportunity to grow. Now, let’s get after it! 💪🏆

Stay strong, stay focused, and keep that fire burning. You got this! - The Rox-Coach