Lengudiana Jeson Hyrox Result

Overall Performance:

Hey Jeson! First off, let’s give it up for your effort at the 2024 Stockholm Hyrox event! Finishing 111th overall and 26th in your age group is no small feat, considering you were up against 168 competitive athletes. Your overall time of 01:25:02 shows that you've got a solid foundation, but there’s definitely room to sharpen your skills further. Your pacing seems to have been a little off; starting strong but then finding yourself slower in the latter running segments suggests that you might have hit a wall too early. Remember, it’s a marathon, not a sprint—unless you’re talking about running, then it’s both! 🚀

Looking at your performance, it seems you have a hybrid profile, but with a slight lean towards strength. Your strength exercises, like the Ski Erg and Sled Push, were stellar, showing you’ve got some serious muscle behind you. However, your total running time was 00:42:30, which was 01:54 slower than average, indicating that you should work on your running endurance and speed. Think of it this way: A strong engine needs a well-tuned transmission to really perform on the track!

Segments to Improve:

Now, let’s break down the segments where you can really kick it up a notch:

• Sandbag Lunges: 00:05:42 (72 Percentile Rank)
• Wall Balls: 00:07:19 (65 Percentile Rank)
• Burpees Broad Jump: 00:04:47 (65 Percentile Rank)
• Roxzone: 00:07:27 (77 Percentile Rank)

These segments present significant opportunities for improvement. Let’s tackle them head-on:

• Sandbag Lunges: You spent 00:39 longer than average here. Focus on your form and pacing. Try doing weighted lunges with a sandbag for high reps (3 sets of 12-15 reps). Incorporate tempo lunges where you lower for 3 seconds and explode back up. This will not only build strength but also improve your muscular endurance.
• Wall Balls: Spending 00:20 longer than average? Time to tighten that up! Perform wall ball drills focusing on explosive movements. Aim for 4 sets of 10-15 reps, ensuring your squat depth is sufficient and your throw is explosive. Try doing them in combination with a shuttle run to simulate race conditions—think of it as your “Wall Ball Cardio” session!
• Burpees Broad Jump: You can shave off a good chunk of time here. Work on rhythm; it’s all about the flow. Set up a circuit of 5 burpees followed by a broad jump forward. Repeat for 5-10 rounds with minimal rest. Gradually increase the number of rounds as you get comfortable.
• Roxzone: Your transition time was 01:23 slower than average. This means you need to boost your overall fitness and efficiency in transitions. Practice quick transitions between exercises—set a timer and challenge yourself to move from one station to the next in under 10 seconds. Focus on breathing and keeping your heart rate manageable during these transitions.

Race Strategies:

Here are some race strategies to implement next time you hit the course:

• Pacing: Start steady, not sprinting. Aim for a pace that feels sustainable for the first half of the race. You want to avoid the dreaded “I thought I was a marathon runner” moment!
• Transitions: Work on a smooth flow between exercises to minimize downtime. Visualize each transition before race day to make it second nature.
• Nutrition & Hydration: Make sure you’re fueling properly in the days leading up to the race. A well-fueled athlete is often a faster athlete. Carbs are your friends—especially when they’re not hiding behind a plate of salad! 🥗
• Mindset: Embrace the pain and push through. Remember what David Goggins says: “Most of us are only operating at 40% of our capability.” Dig deeper than you think you can go.

Conclusion:

Jeson, you’ve got the grit and determination to crush your next Hyrox challenge. With focused training on those specific segments and adopting a more strategic race approach, you’ll be well on your way to smashing personal records and climbing the ranks. Remember to enjoy the process—after all, it’s not just about the medals but the mental toughness you build along the way! 💥

Keep pushing, keep sweating, and remember: “You are never too old to set another goal or to dream a new dream.” Now let’s get to work, because the competition isn’t going to wait for you to catch your breath! You’ve got this, champ! 💪

Yours in Hyrox training,

The Rox-Coach