Tom Hogan, Dena Hogan Hyrox Result

Overall Performance:

Hogan Tom and Dena, you two crushed it at the 2024 Vienna Hyrox competition! Finishing 8th overall and 4th in your age group is no small feat—top 4% out of 190 athletes and top 8% in your category! That's something to be proud of! 🌟

Your overall time of 00:59:47 is impressive, but there are a few areas where we can sharpen the blade. The total running time of 00:35:17, which is 01:37 slower than average, suggests that there's some room for improvement in your running efficiency. Tom, your best running lap of 00:03:07 shows you have the wheels; we just need to work on pacing throughout the race.

In particular, you started off strong with running 1, but the overall running time indicates a hybrid profile that leans slightly towards strength. This means we’ll need to balance your running endurance with strength training to elevate your game even further. Let's harness that potential and unleash it in your next race! 💪

Segments to Improve:

• Sled Push (00:01:48 - 10 seconds slower than average):

  The sled push is a brutal test of strength and endurance, and it looks like this is where you lost some precious seconds. To improve this segment, focus on:

  • Heavy Sled Pushes: Incorporate this into your weekly training. Start with lower weights and gradually increase as you gain strength.
  • Leg Press and Squats: Building overall leg strength will help. Focus on explosive power by incorporating plyometric exercises.
  • Form Corrections: Ensure your body is low, and your hands are positioned correctly. Work with a coach or use video analysis to refine your technique.
• Total Running Time (00:35:17, 01:37 slower than average):

  To tackle the slower total running time, you’ll want to focus on endurance and pacing:

  • Interval Training: Incorporate high-intensity interval training (HIIT) into your routine. This will help improve your speed and stamina.
  • Long Runs: Increase your long-run distance weekly, gradually building up to improve your aerobic capacity.
  • Pacing Drills: Practice running at a consistent pace across multiple distances to develop a better sense of your pace during races.
• Roxzone (00:03:24 - 21 seconds faster than average):

  While you were faster than average here, there's always room for improvement in efficiency. To enhance your transition times:

  • Practice Transitions: Set up mock Hyrox workouts to practice moving quickly between exercises. Time yourself and aim for consistent improvements.
  • Increase Overall Fitness: A well-rounded fitness routine focusing on both aerobic and anaerobic training will help you move through the Roxzone with ease.

Race Strategies:

During your next race, consider these strategies to optimize your performance:

• Pacing Strategy: Start strong but find a sustainable pace early on. You can risk fading in the latter half if you go out too hard.
• Hydration and Nutrition: Ensure you’re properly fueled before and during the race. Utilize electrolytes to keep your energy levels stable.
• Visualize Success: Before the race, visualize each segment and how you’ll execute them. It’s not just about physical preparation but mental as well!

Conclusion:

Hogan Tom and Dena, you’ve got the fire! Remember, as David Goggins says, “You are not going to outwork me.” Use this race as a learning opportunity, and let’s turn those weaknesses into strengths. The road ahead is paved with hard work and determination, but you’re already part of the top tier. Keep pushing, keep grinding, and let’s smash those personal records in the next race! 💥

Now, go out there and show the competition that you’re not just here to compete—you’re here to dominate! 🏆

The Rox-Coach believes in you! Let’s crush it together! 💪