A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rene and Aracely, you both crushed it at the 2022 Los Angeles Hyrox competition! Finishing 10th overall and 3rd in your age group is no small feat, especially in a field of 59 athletes. Youâve clearly got the heart of champions! Your overall time of 01:13:05 puts you in the top 16% of competitors, which is impressive. However, letâs dig deeper to see where we can shave off those precious seconds and elevate your game even further.
Looking at your pacing, it seems like you both started strong, especially in Running 1, where you were 41 seconds faster than average. But then there were a few slumps in the overall run time. This indicates you may have pushed a bit too hard upfront, leading to some fatigue in the latter running segments. Given your total running time of 47:51, which is 6:23 slower than average, it suggests a need to balance your strength and running training to better match your performance profileâyou're leaning more towards being a strong runner than a strength athlete. Remember, it's a Hyrox race, not a leisurely jog in the park (unless the park has sleds and wall balls, of course)!đȘ
Segments to Improve:
Now, letâs break down the segments that need some TLC:
- Sled Push (02:58): This was 01:04 slower than average, putting you in the 93rd percentile. Strength isnât just about lifting weights; itâs about lifting weights under fatigue. Focus on your leg drive and body position. Try incorporating sled push drills into your weekly routine. Start with lighter weights and gradually increase. Aim for 4-5 sets of 20-30 meters with sufficient rest between each push.
- Sled Pull (03:48): This was 00:18 slower than average (48th percentile). Ensure your form is tight. Keep your core engaged, and focus on driving with your legs while keeping your back straight. Practice sled pulls for time, trying to beat your previous efforts each week. Work on pulling with a harness and include some dynamic stretching to improve flexibility.
- Wall Balls (04:05): Only 6 seconds slower than average, but every second counts! Focus on your squat depth and the timing of your throw. Incorporate Wall Ball drills into your routine, aiming for 3 sets of 15-20 reps. Work on rhythmâbounce the ball off the wall and catch it at the apex to keep that flow going. Remember, itâs not about how many you do; itâs about how well you do them!
- Roxzone (00:00:00): This is where you lost a lot of time! Transition times matter. Reduce your time between exercises by practicing quick changes. Set up a mini circuit at the gym and work on your transitions. Time yourself, and see how quickly you can move from one exercise to the next.
Race Strategies:
Now, letâs talk strategy for your next race:
- Pacing: Start strong, but donât go all out. Find a rhythm that you can maintain throughout the race. A strong first lap sets the tone, but donât burn the tank too early.
- Transition Efficiency: Use your Roxzone time to your advantage. Practice quick transitions in your training. Think of it as a game of âhow fast can I get from A to B?â
- Strength Endurance: Focus on circuit training that mimics race conditions. This means combining running with strength exercises in a single session. Youâll get used to the fatigue and learn to push through!
Conclusion:
Rene and Aracely, you are already strong competitors, but remember: âThe only way to get better is to push yourself beyond your limits!â Every training session brings you one step closer to your goals. Donât be afraid to dig deep and challenge yourselves in every workout. Keep your spirits high, and remember to have fun while youâre at it! After all, if youâre not having fun, youâre doing it wrong! đ
Looking forward to seeing you both dominate the next Hyrox event! Keep grinding, keep smiling, and letâs turn those weaknesses into strengths! Youâve got this! đ„đ
Yours in motivation, The Rox-Coach.