Jesse Burns, Adam Levin Hyrox Result

Overall Performance:

Jesse and Adam, you both brought some serious heat to the 2024 Melbourne Hyrox competition! Clocking in at an overall time of 01:21:09, you landed in the top 50% of 1010 athletes, which is no small feat. Your total running time of 00:45:39 is a full minute faster than average, showcasing that you’ve got some solid running chops! It seems like you both have a running profile, which is fantastic, but we need to balance that out with some strength work to really dominate those stations.

Now, looking at pacing, Jesse, you kicked off with a scorching Running 1 at 00:02:58—no wonder you’ve got that runner’s sprint! However, the second running segment saw a significant slowdown. That’s a classic case of starting too fast; you went from a sprint to a jog in no time. Adam, your pacing was a bit steadier, but there’s room for improvement as well. Let’s harness that energy and focus on maintaining a consistent effort throughout the race.

Segments to Improve:

• Ski Erg (00:04:08 - 72 Percentile Rank): This is an area where we can definitely step it up. Focus on your technique: keep your core tight and use your legs more in the push. A great drill is to perform interval sets of 30 seconds on, 30 seconds off for 10 rounds, aiming to maintain or increase your stroke rate each time. Also, practice transitioning directly from the Ski Erg to the next running segment to simulate race conditions.
• Running 2 (00:09:11 - 100 Percentile Rank): This was a major slowdown for you both. After a fast start, you need to find a sustainable pace that allows you to recover while still pushing forward. Incorporate tempo runs into your training, where you run at a challenging but sustainable pace for a set distance. Aim for 20-30 minutes at this pace, once a week.
• Wall Balls (00:03:40 - 18 Percentile Rank): This was a rough spot. Focus on your squat depth and the fluidity of the motion. Try doing wall ball drills in sets of 10, followed by a short run (200m) to mimic race fatigue. This will help you develop better muscular endurance and efficiency in the movement.
• Roxzone (00:10:00 - 93 Percentile Rank): This is a critical area for improvement. Consider adding transition drills to your training: practice moving quickly between exercises with minimal rest. Set up a circuit that includes your main exercises and time how quickly you can transition between them. Aim to shave off those precious seconds!

Race Strategies:

• Pacing Strategy: Start steady. Don't let the adrenaline push you into an unsustainable pace right off the bat. Consider using a 10-second countdown before each running segment to mentally prepare yourself for the transition.
• Hydration and Nutrition: Remember to fuel up during the race. A small sip of water or electrolyte drink between segments can make a big difference. Your body is a machine, and machines need fuel!
• Mindset: Visualize your race beforehand. Picture yourself powering through each segment, and remember that every rep gets you closer to the finish line. Stay in the moment; your mind is just as important as your body in this game.

Conclusion:

Jesse and Adam, you both have the potential to elevate your performance even further! Remember, “It’s not about being better than someone else. It’s about being better than you were yesterday.” So let’s take this feedback, hit the gym, and smash those weaknesses into strengths! 💪

Stay focused and keep pushing your limits. You’ve got this—after all, if it doesn’t challenge you, it doesn’t change you! And remember, every drop of sweat is just your fat crying. Let’s make those tears flow, gentlemen! 💥

This is The Rox-Coach, here to help you unleash your full potential! Now get out there and train like the champions you are! 🏆