Gareth Goh Hyrox Result

Overall Performance:

Gareth, first off, congratulations on a solid performance at the 2024 Marseille Hyrox! Finishing with an overall time of 01:07:18 places you in the top 8% of 1480 athletes. That’s no small feat! With your total running time clocking in at 00:33:08, you clearly have a runner's profile, showing that speed is your ally. However, your pacing strategy seemed a bit off, especially in the first run where you were 01:29 slower than average. You kicked off a bit too conservatively. Remember, “You don’t get what you wish for; you get what you work for.” So, let’s make sure to harness that speed early on next time! 💪

Your performance across the board showcases a mix of strength and endurance; however, it’s clear that certain segments need some work to maximize your potential. The segments that stood out as opportunities for improvement include the Sled Pull, Sled Push, and Wall Balls. Let's dive into those areas and find the right strategies to turn those weaknesses into strengths!

Segments to Improve:

• Sled Pull (00:04:17 - 34 sec slower than average)

  This is a tough segment, but it's also where you can make strides with the right focus. Incorporate the following into your training:

  • Strength Training: Work on your pulling strength with exercises like bent-over rows and deadlifts. Aim for 3 sets of 8-12 reps, focusing on form first.
  • Specific Sled Drills: Perform 4-6 sets of sled pulls at race pace. Incorporate short rest intervals (30-60 seconds) to simulate race conditions.
• Sled Push (00:02:26 - 5 sec slower than average)

  The sled push is a beast, and you want it to feel like a slight annoyance, not a back-breaking ordeal. Here’s how:

  • Leg Strength Exercises: Squats (front and back) and lunges will build the necessary strength. Try 4 sets of 8 reps for squats and 3 sets of 10 for lunges.
  • Pushing Drills: Include sled pushes in your workouts. Gradually increase the weight and aim for shorter distances with maximum effort. Aim for 3-5 sets of 20 meters.
• Wall Balls (00:04:48 - 4 sec slower than average)

  It’s time to make those wall balls feel like tossing a feather. Here’s how to turn this segment around:

  • Technique Focus: Ensure you’re using your legs to drive the ball, not just your arms. Work on perfecting your squat and catch technique.
  • High-Intensity Intervals: Incorporate wall ball sets into your HIIT sessions. Aim for 30 seconds of work followed by 30 seconds of rest, repeating for 4-6 rounds.

Race Strategies:

To optimize your performance during the race, consider the following strategies:

• Pacing Strategy: Start your first run slightly faster, aiming to feel comfortable but pushing your limits. Remember, the first run sets the tone for the rest of the race.
• Transition Training: Work on your transition times by simulating race conditions in training. Practice moving quickly between exercises, minimizing rest to improve your roxzone time.
• Focus on Breathing: During the more strenuous segments (like Sled Pulls and Wall Balls), focus on your breathing to maintain stamina. Inhale deeply through your nose and exhale forcefully through your mouth.

Conclusion:

Gareth, your performance at Marseille shows you have the heart and ability to rise even higher. Remember, "It's not about the destination; it's about the journey and the grind along the way." Keep pushing those limits, and don't forget to embrace the struggle — it’s where the magic happens! 🏆

By focusing on your weak segments and employing the strategies outlined, you're not just participating in Hyrox; you're setting yourself up to dominate it. So let’s get to work and tackle these improvements head-on! After all, no one ever drowned in sweat. 💥

Keep that fire burning, and let’s smash those goals in the next race! You've got this! I’m here to guide you through it all. Remember, I’m your Rox-Coach, and together, we’ll push beyond limits!