Karl Grima Bezzina, Darrin Azzopardi Hyrox Result

Overall Performance:

Karl and Darrin, you both rocked the Hyrox competition in Madrid, finishing with a solid overall time of 01:39:36! That puts you in the top 96% of all athletes, and 97% in your age group! That's no small feat! Now, let's dive into the details. Your total running time of 00:57:39 was impressive, clocking in at 00:53 faster than average, suggesting you both have a better running profile. Great job on the endurance side of things! However, it seems like pacing was a bit of a roller coaster. The first run segment was a tad slower than average, which might have left you with some energy to spare, but it also indicates you could have pushed a bit more right out of the gate. Remember, folks, it’s not just about finishing; it’s about finishing strong! 💪

Segments to Improve:

• Wall Balls (00:06:02): This segment was your slowest, landing you in the 97th percentile. That’s an area where you can gain significant time. To improve, focus on your technique. Aim for a consistent squat depth and explosive power in your throws. Practice sets of 10-15 reps with a focus on rhythm. Incorporate drills like “Wall Ball Tabata” (20 seconds of work, 10 seconds of rest) to build endurance and speed.
• Roxzone (00:10:34): Spending more time than average here means you need to work on your transitions. This is where champions are made! To improve your transitions, practice setting up your equipment beforehand and work on moving fluidly from one exercise to the next. Use interval workouts that combine running with different movements to simulate the race environment. For instance, run 400m, then perform Wall Balls immediately, and run again—repeat this for 20 minutes.
• Burpees Broad Jump (00:04:21): While you were close to average, there's still room for improvement. Focus on your explosiveness and form. Work on your burpee technique: don’t let your hips sag when you land from the jump. Incorporate “Burpee Ladder” workouts, where you start with 1 burpee in the first minute, 2 in the second, and so on. This will help you build both strength and endurance in this segment.

Race Strategies:

• Pacing: Start strong but not too fast! Aim to hit your target pace from the beginning, especially during the first run. If you feel good, you can always push it harder in the second half of the race. Remember, it’s a marathon, not a sprint—unless you’re sprinting, then it’s just a sprint!
• Hydration and Nutrition: Make sure you're fueling properly before the race. During the event, take small sips of water during transitions to stay hydrated without feeling bloated when you start running again. Your body is a high-performance machine; treat it like one!
• Transition Strategies: Use the roxzone wisely. When you finish an exercise, visualize what comes next—this mental preparation can cut seconds off your transition times. Practice this in training; the more you do it, the more second nature it will become. Less time in the roxzone means more time for you on the podium! 🏆

Conclusion:

Karl and Darrin, you’ve both shown incredible potential out there, and with a few tweaks, you’ll be unstoppable! Remember what David Goggins says, “You are not going to find the next level of yourself in your comfort zone.” Embrace those tough workouts, and let’s turn those weaknesses into strengths! Keep pushing, keep grinding, and above all, keep having fun. You’ve got this! 💥

Now go out there and crush it in your next race! The Rox-Coach believes in you! 💪