Assefa Betz Hyrox Result

Overall Performance:

Betz, you tackled the 2024 Stockholm Hyrox with grit, finishing with a time of 01:26:44, placing you in the top 57% overall and 49% in your age group. That's no small feat! Your solid start with an impressive Running 1 split shows your potential, but it seems like the pacing strategy may have slightly derailed as the race progressed. Starting off on fire at 4:38 per km was great, but the subsequent segments saw a slowdown, particularly in the final running laps. Your overall running time of 45:24 is 2:10 slower than average, indicating room for improvement in your endurance and running efficiency. This suggests a more balanced approach is needed—you're leaning more towards a strength profile, but we should work to enhance your running speed and endurance to create that hybrid athlete profile. Remember, "It’s not about being the best. It’s about being better than you were yesterday." 💪

Segments to Improve:

Let's break down the segments where you can really turn things around:

• Sled Push (3:22) - This was 26 seconds slower than average, and it’s crucial for your race performance. Strengthen your legs and core with heavy sled pushes and leg press exercises. Try to focus on maintaining a low center of gravity; think about pushing as if you’re driving a car downhill! Incorporate high-rep squats and lunges to build endurance.
• Running 5 (6:10) - This segment was 34 seconds slower than average. Work on your aerobic capacity with interval training and tempo runs. For example, try 5x800m sprints at 10K pace with 2 minutes rest between. This will not only improve your speed but also teach your body to handle fatigue better.
• Roxzone (7:25) - Spending 29 seconds longer than average in transition can really add up. Focus on practicing transitions during your training. Set up a mock Hyrox course and rehearse moving quickly from one exercise to the next. Time yourself! The goal is to treat transitions like mini races—because they are!

Race Strategies:

For better performance in your next race, keep these strategies in mind:

• Pacing Strategy: Start strong but smart! Ensure you’re not burning out too early. Consider controlling your pace after the first leg to ensure you have enough energy for the back half of the race.
• Nutrition: Make sure you are fueling correctly pre-race and during. A well-timed gel can be a game-changer! Test out your nutrition strategy during training to avoid surprises on the big day.
• Mindset: Visualize each segment of the race beforehand. Picture yourself executing each exercise efficiently. Remember, the body achieves what the mind believes! Keep that mental focus sharp.

Conclusion:

Betz, you have laid a solid foundation with your performance. With focused training on running endurance and transitions, along with strength building for those sled pushes, you can elevate your game significantly! Remember, "You will never reach your destination if you stop and throw stones at every dog that barks." Keep your eyes on the prize, stay the course, and embrace the grind. It’s all about progress! Keep pushing your limits, and who knows? Next time, you might just find yourself in the top 30%. You got this! 💥🏆

Stay strong, and let’s turn those weaknesses into strengths together. I’m here to help guide you through every step of your journey—let's crush it! The Rox-Coach.