Lewis Stone, Jon Dando Hyrox Result

Overall Performance:

Lewis and Jon, you guys rocked the 2023 Barcelona Hyrox! With an overall rank of 327 out of 346 athletes, you both smashed into the top 94%, and that’s no small feat! 💪 Your time of 01:30:52 showcases both determination and grit, but let’s dive deeper to see where we can elevate your game even further.

First off, your pacing strategy needs a little tweaking. Lewis, your total running time of 00:53:31 was slower than average, indicating that while you have the strength to push through the obstacles, your running could use some extra love. This means you might lean more towards a strength profile, but let’s not forget that running is a crucial component of Hyrox, and it’s time to work on that speed! Jon, similar feedback applies here; both of you have the potential to enhance your overall performance if you can dial in those running splits.

Regarding your pacing during the runs, it seems like you started strong with a decent first segment but dropped significantly in Running 3 and Running 4. Starting fast is great, but you both need to maintain that intensity throughout. Remember, it’s not just about how fast you start; it’s about how strong you finish! Keep that in mind as you gear up for your next race.

Segments to Improve:

Let’s break down the segments that need the most work. The three biggest opportunities for improvement were:

• Running 3 (00:07:27) and Running 4 (00:07:24): These segments were significantly slower than average. It's crucial to work on endurance and pacing techniques here.
• Roxzone (00:11:22): This transition segment is critical, and spending more time here means you’re losing valuable seconds. We need to tighten that up!
• Sandbag Lunges (00:03:16): While you did well in this segment, there’s room for improvement to better manage fatigue in running segments afterward.

Targeted Training Strategies:

For each of these identified segments, here are some actionable strategies:

• Running Intervals:
  • Incorporate interval training (e.g., 400m repeats) at a pace that’s faster than your target race pace. This will help improve your speed and running economy.
  • During these sessions, focus on maintaining a consistent pace. If you start too fast, you’ll pay for it later in the race!
• Transition Drills:
  • Practice quick transitions between exercises. Set up a mini-course where you alternate between running and your Hyrox movements. Aim for minimal downtime—think of it as a “burpee for your time!”
  • Implement a “transition time challenge” in your workouts, where you aim to beat your previous times while maintaining form.
• Strength Endurance:
  • For the Sandbag Lunges, work on strength endurance with high-rep lunge workouts, combined with light running intervals to simulate race fatigue.
  • Consider circuit training that combines strength movements with short runs—this will replicate the Hyrox experience and improve overall conditioning while keeping you nimble.

Race Strategies:

Implementing smart strategies can make a world of difference:

• Pacing Strategy: Start conservatively in the first two runs. Focus on maintaining a steady heart rate—this helps you keep energy in the tank for the latter half of the race.
• Mind Your Transitions: Practice visualizing your transitions as you run. Knowing what’s next can help you mentally prepare and stay in the zone.
• Stay Hydrated: Make sure you’re fueling correctly before the race and during it. Hydration can help with that later stamina, so don’t overlook it!

Conclusion:

Lewis and Jon, you’ve shown incredible potential in this race, and with some focused training and strategy changes, you can push even further! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that fire burning! 🔥

Next time you hit the floor, think of this as your opportunity to crush it. Find joy in the grind, laugh at the challenges, and let’s turn those weaknesses into strengths. Let’s get after it and show them what you’re made of! 🏆

Now, get out there and make it happen. This is The Rox-Coach, reminding you that greatness is waiting just outside your comfort zone. Keep pushing! 💥