Sarno Devin Hyrox Result

Overall Performance

Devin Sarno performed well in the 2023 Chicago - North American Open Championship HYROX race, finishing with an overall rank of 179 out of 549 athletes (top 32%) and a rank of 37 out of 107 athletes in his age group (top 34%). His overall time was 01:29:47, with a total running time of 00:45:52, which was 03:00 slower than the average. His best running lap was 00:04:57.

Devin's performance indicated a balanced profile, with a slight weakness in the running segments. His total running time was slower than average, suggesting that he should focus on improving his running abilities. However, his splits in the running segments varied, with Running 2 being faster than average and Running 1 being slower than average. This indicates that while Devin has the potential to improve his running, he needs to work on pacing and consistency.

Segments to Improve

1. Run Total: Devin lost significant time in the running segments, with a total running time 03:00 slower than average. To improve this segment, he should focus on improving his overall fitness and specifically work on his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him build stamina and increase his running speed.

2. Sled Pull: Devin lost 01:45 more than the average time in the Sled Pull segment. To improve this, he should focus on building strength and improving his technique. Incorporating exercises like deadlifts, squats, and lunges into his strength training routine can help him build the necessary muscles for the Sled Pull. Additionally, practicing proper sled pulling technique, focusing on driving through the legs and maintaining a strong posture, can help him become more efficient in this segment.

3. Running 1: Devin was 01:03 slower than average in Running 1. To improve his performance in this segment, he should work on his running form and pacing. Incorporating drills such as high knees, butt kicks, and strides can help improve his running form. Additionally, practicing proper pacing during training runs can help him maintain a consistent speed during the race.

4. Sled Push: Devin lost 00:49 more than the average time in the Sled Push segment. To improve this, he should focus on building lower body strength and improving his pushing technique. Exercises like squats, lunges, and box jumps can help him build leg strength. Additionally, practicing proper sled pushing technique, focusing on driving through the legs and maintaining a strong posture, can help him become more efficient in this segment.

5. Running 8: Devin was 00:31 slower than average in Running 8. To improve his performance in this segment, he should focus on improving his running endurance and stamina. Incorporating long-distance runs, tempo runs, and hill repeats into his training routine can help him build endurance and increase his running speed.

6. Farmers Carry: Devin lost 00:27 more than the average time in the Farmers Carry segment. To improve this, he should focus on improving his grip strength and overall upper body strength. Exercises like farmer's carries, deadlifts, pull-ups, and rows can help him build the necessary strength for this segment.

7. Best Lap: Although Devin had a good best lap time, he can still work on improving his overall speed and efficiency. Incorporating interval training and speed workouts into his training routine can help him improve his running speed and endurance.

Strategies

- Start with a steady pace: Devin should focus on starting the race with a steady pace to ensure he doesn't burn out too quickly. It's important for him to find a comfortable pace that he can maintain throughout the race.
- Pacing during running segments: Devin should work on pacing himself during the running segments to avoid starting too fast and losing energy towards the end. Practicing running at different speeds during training runs can help him develop a better sense of pacing.
- Efficient transitions: Devin should aim to minimize the time spent in the roxzone, as it can significantly impact his overall race time. Practicing quick and efficient transitions during training can help him save valuable seconds during the race.

Overall, Devin's performance in the HYROX race was commendable. By focusing on improving his running abilities, building strength, and working on pacing, he can further enhance his performance in future races. Incorporating the suggested training strategies, exercises, drills, and race strategies can help him achieve his goals and continue to excel in the sport.