Atasoy Sinan Hyrox Result

Overall Performance:

Hey Sinan! First off, big shoutout for your performance in the 2024 London Hyrox event. Finishing in 1:19:58 and ranking 257 overall puts you in the top 5% of 4462 athletes. That’s no small feat! 🙌 In your age group of 35-39, ranking 59 out of 149 also shows you’re holding your own against some stiff competition.

Looking at your overall running time of 34:59, you’ve clearly got the speed dialed in—it's 5:21 faster than average, showcasing your runner profile. Now, while you’re quick on your feet, some of those workout segments could use a little TLC. Your pacing was a bit of a rollercoaster; starting slower in Running 1 and then hitting your stride in Running 2 and beyond. It’s like you were warming up for a concert before hitting the high notes! 🎤

Segments to Improve:

Alright, let’s delve into the nitty-gritty of where you can fine-tune your performance. Here are your top areas for improvement:

• Burpees Broad Jump: 00:06:56 (2:10 slower than average). This one’s a tough cookie! Try working on your explosive power. Incorporate box jumps and burpees in a superset format to build strength and endurance. Aim for 3-4 sets of 10-15 reps.
• Roxzone: 00:07:17 (1:14 slower than average). Transition time is key here! Focus on dynamic stretching during your rest periods and practice quick transitions in training. Use a timer to simulate race conditions and get those heart rates up!
• Sled Pull: 00:05:33 (1:02 slower than average). The sled pull is a monster of a workout. Work on your grip strength and core stability. Incorporate farmer's carries and deadlifts into your routine. Aim for 4-5 sets of 30-60 seconds on the sled pull with a focus on maintaining form throughout.
• Sandbag Lunges: 00:05:28 (48 seconds slower than average). These lunges can be a real leg burner. Focus on your form; keep your chest up and drive through your front heel. Add weighted lunges or step-ups into your training. Consider doing 3-4 sets of 10-12 reps per leg.
• Sled Push: 00:03:28 (45 seconds slower than average). The sled push can be a grind, but it’s all about leg drive. Work on heavy squats and sled pushes in a circuit format to build your strength-endurance combo. Aim for 4-5 sets of 20-30 meters with moderate to heavy weight.

Race Strategies:

Now, let’s talk about how you can capitalize on your strengths while shoring up those weaknesses during the race:

• Pacing: Start a tad faster than you did in Running 1. You don’t want to burn out, but you also don’t want to feel like you’re taking a leisurely jog. Find your sweet spot and maintain it!
• Transition Practice: Create a mock race environment during training. Set up your transition zones and practice your quick changes between exercises. Every second counts, and you want to be in and out like a ninja! 🥷
• Nutrition and Hydration: Make sure you’re fueling properly before the race. A balanced meal with carbs and protein a few hours before can help you maintain your energy. Don’t forget about hydration—being well-hydrated can make a huge difference!
• Mindset: Keep that mental game strong! Visualize your success, and remember that each segment is just a step closer to the finish line. “It always seems impossible until it's done.” - Nelson Mandela.

Conclusion:

Sinan, you’ve got a fantastic foundation to build on, and with a few tweaks, you’ll be crushing those segments that are currently holding you back. Keep pushing yourself each day, and remember: “Strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t.”

So lace up those shoes, hit the gym, and let’s turn those weaknesses into strengths! You’ve got this! 💪

Keep grinding, and see you in the roxzone!

Cheers,
The Rox-Coach