Brandon Appleby, Saman Hangomi Hyrox Result

Overall Performance:

Brandon and Saman, first off, congratulations on your performance at the 2023 Glasgow Hyrox! Finishing with an overall time of 01:10:05 puts you both in the top 49% of a competitive field of 335 athletes. You tackled the challenge head-on, and there’s a lot to be proud of! 🚀

Brandon, your total running time of 00:39:41 is impressive, clocking in 35 seconds faster than average. This indicates you have a stronger runner profile, which is a fantastic asset in Hyrox. However, your pacing during certain running segments suggests you may have started a bit too fast (Running 1) and faced some challenges in maintaining that speed (particularly in Running 8). Saman, you both shared the effort, and together, you can further refine your approach to optimize your race strategy!

As your coach, I’m here to help you capitalize on your strengths while turning those segments that held you back into solid assets. Let’s dive into the specifics!

Segments to Improve:

• Roxzone (00:07:48) - This was significantly slower than average. There’s a chance you both took too much time transitioning between exercises, or perhaps you weren’t as efficient in moving between zones. To improve this, focus on:
• Drills to enhance transition speed: Practice moving quickly from one exercise to the next. Set up a mini circuit that mimics the race layout and time yourself. Aim to reduce your transition time by 10 seconds each week.
• Overall fitness improvements: Incorporate high-intensity interval training (HIIT) into your routines. This will not only improve your cardio but also train your body to recover faster between high-effort segments.
• Sandbag Lunges (00:03:14) - This segment was slightly slower than average, and it’s critical for maintaining endurance. To enhance this exercise, try:
• Weighted lunges: Increase the weight of the sandbag incrementally while maintaining form. Focus on controlling your descent to help build strength and endurance.
• Form corrections: Ensure your knee doesn’t extend past your toes during lunges to prevent injury. Work on your range of motion, aiming for full depth without sacrificing form.
• Running 8 (00:06:51) - This segment saw a significant slowdown. It’s essential to understand why this happened. Was it fatigue from earlier exercises? To combat this, consider:
• Endurance runs: Plan longer runs at a conversational pace to build stamina. Incorporate tempo runs to ensure you can maintain a fast pace late in the race.
• Negative splits practice: During training, practice running the second half of your run faster than the first half. This will help you condition your body to maintain or increase speed when fatigue sets in.

Race Strategies:

• Pacing: Start strong but resist the urge to sprint out of the gate. Find a sustainable pace that allows you to maintain energy for the entire race.
• Mind the transitions: Use your rest time wisely. Practice visualizing your transitions in training so that they become second nature during the race. Think of it as a dance; smooth and fluid, not a wrestling match with your gear!
• Stay engaged: Encourage each other throughout the race. A little motivation goes a long way. Remember, “The only easy day was yesterday!”

Conclusion:

Brandon and Saman, you both have the potential to rise even higher in the ranks! Your performance shows the grit and determination that is crucial for Hyrox. Remember, every setback is a setup for a comeback. Embrace the grind, laugh at the struggle, and get excited for what’s next. Just like David Goggins says, “You are not gonna be able to do it if you don’t put the effort in.”

Now, let’s hit the training ground and turn those weaknesses into strengths! You’ve got this! 💪🏆

Keep pushing, keep striving, and remember: I am The Rox-Coach!