Pham Brandon Hyrox Result

Overall Performance:

Brandon, you put in a solid showing at the 2024 Dallas Hyrox, finishing in the top 29% overall! That’s no small feat, especially with 2,857 athletes in the mix. Your overall time of 02:03:03 shows that you have the endurance and grit to compete at a high level. However, let’s break it down a bit. Your total running time of 01:13:31 indicates that you might not be a natural-born runner—considering it's about 13 minutes slower than average. But hey, running is just one piece of the puzzle in Hyrox, and you’ve clearly got strength where it counts. With a solid performance in strength-based events like the Ski Erg and Farmers Carry, you’ve shown you can push heavy stuff like a boss! 💪

Looking at your pacing, it appears you might have started out a bit too fast in your opening run, and then struggled to maintain that pace, especially in Running 2 and Running 4. This is common for many athletes, and it’s a lesson learned that can make a huge difference in your next race. With some tweaks, we can turn that running around and make sure you’re setting up your strength work for success!

Segments to Improve:

• Total Running Time: This is clearly the area with the most potential for improvement. To flip this script, consider incorporating speed work into your training. Try interval training sessions, where you run at higher speeds for short distances (like 400m) followed by rest periods. This will build your overall speed and endurance.
• Running Technique: Focus on your running form. Are you driving your knees high enough? Is your foot landing directly under your body? Consider video analysis or working with a coach to refine your technique. A solid form can save precious seconds!
• Sled Push: You were 28 seconds slower than the 25th percentile. Work on explosive leg strength with exercises like box jumps and squat variations. Incorporate sled pushes in your training, but vary the weight to simulate race conditions.
• Running 2 and Running 4: These segments really pulled your overall time down. Focus on pacing strategies—try practicing running at a consistent pace for longer distances and slowly increasing your speed as you build confidence.

Race Strategies:

• Pacing Plan: Start your first running segment with a slightly conservative pace. Aim for a pace you can maintain throughout. Remember, you’re not just racing against others—you’re racing against the clock and your own limits!
• Transitional Speed: Your Roxzone time was faster than average, but there’s always room for improvement. Practice your transitions! Set up mock race conditions where you simulate moving from one exercise to the next quickly. This can save you valuable seconds.
• Nutrition and Hydration: Make sure you’re fueling your body appropriately before and during the race. A well-timed gel or electrolyte drink can keep your energy levels steady. Your body is like a high-performance engine—feed it premium fuel!

Conclusion:

Brandon, you've got the heart of a lion and the strength of a bear. With a bit of focus on your running and some strategic tweaks, you'll be ready to take on the next Hyrox with even more ferocity! Remember, "The only bad workout is the one that didn’t happen." So keep showing up, keep pushing, and let’s turn those weaknesses into strengths! 💥

And hey, if running were easy, it would be called 'walking'! Keep your head up and your feet moving. You've got this, and I’m here to help you every step of the way. Let’s crush that next race together!

— The Rox-Coach