Lance Poe, Quynh Bui Hyrox Result

Overall Performance:

Lance and Quynh, what an impressive display of grit and determination! Finishing 50th overall and 12th in your age group is no small feat—top 4% among 1010 athletes and top 2% in your age category! Your overall time of 01:01:35 speaks volumes about your preparation and competitive spirit.

Starting out strong, Lance, you absolutely crushed the first running segment, coming in 1:46 faster than average. This shows you have the speed to lead off your race. However, that burst of energy might have been a double-edged sword, as your pacing in the later segments shows a slight decline. You’ve got the runner profile down, with a total running time of 31:41, which is 3:21 faster than average. Great news! This means you have a solid base to build on. Now, let’s work on leveling up your strength and endurance to balance out that speed.

Segments to Improve:

Now, let’s tackle those segments that could use a little TLC to turn them into your powerhouses. The following areas stood out as opportunities for improvement:

• Burpees Broad Jump (00:03:00): You were 39 seconds slower than average here, which is a significant gap. Focus on form and rhythm. Practice "Burpee to Broad Jump" drills, aiming for explosive power. Start with 5 sets of 10 reps, ensuring you land softly to avoid injury.
• Sandbag Lunges (00:02:57): Slower than average by 13 seconds. This exercise is all about core stability and leg strength. Incorporate weighted lunges into your training. Try doing 4 sets of 12 reps (6 per leg) with a sandbag or weight plate to mimic race conditions.
• Sled Pull (00:02:35): You were 3 seconds faster than average, but there’s room for more. Increase resistance gradually and practice pulling with proper form. Work on explosive starts and acceleration—this can be done with 5-6 sets of 20-meter pulls, focusing on maintaining form and speed.
• Sled Push (00:01:38): Being 8 seconds slower than average shows you have some gears to shift here. Practice pushing with lower body strength. Do 5 sets of 30 meters at varying weights, focusing on maintaining a steady pace and good posture.

Race Strategies:

When it comes to race day, pacing is everything. Your strong start should be a blueprint, but avoid the temptation to push too hard early on. Aim for a steady pace that you can sustain throughout the race—think of it as a marathon, not a sprint! Maintain a consistent effort across all segments. Here’s how:

• Transition Time: Work on your roxzone, which was 2:15 slower than average. Practice quick transitions between exercises in training. Set a timer and aim for quick changes—this will help you get in and out of each zone efficiently.
• Breath Control: During high-intensity segments like Burpees and Sled Push, focus on breathing. Inhale deeply before starting and exhale forcefully during the hardest part of the movement.
• Partner Communication: Since this is a doubles event, leverage each other's strengths. If one of you is stronger in a particular exercise, allow them to take the lead while the other recovers. It's all about teamwork!

Conclusion:

Lance and Quynh, you’ve shown incredible promise, and with a little fine-tuning, you’re on your way to smashing your next race! Remember what David Goggins says, “You are stopping you. You are giving up instead of getting hard.” Embrace the grind, and make those weaknesses your strengths!

Keep pushing, keep training, and keep growing. You’ve got this! And remember, every time you feel like quitting, just think about the last time you made it to the finish line. No one ever won a race by standing still. Now, let’s go crush it at the next Hyrox competition! 💪💥🏆

— The Rox-Coach