Overall Performance:
Hey Josh! First off, let me give you a huge shout-out for completing the 2025 Auckland Hyrox event! Finishing with an overall time of 01:57:08 and ranking in the top 48% of your age group is commendable! Youâve got the heart of a lion and the determination of a gazelle on a treadmill. Your total running time of 00:55:02 indicates that you have a strong runner profile, as you were 01:53 faster than the average. However, itâs clear that the strength challenges are where you struggled a bit more, especially in segments like the Burpees Broad Jump and Wall Balls.
Looking at your pacing, the first running segment was a little too fast, which may have led to some fatigue later in the race. You started strong but perhaps didnât fully account for the grueling nature of the exercises that followed. Donât worry, we all learn from these experiences! This race has provided you with a treasure trove of insights to build upon. Letâs dig in!
Segments to Improve:
Now, letâs break down the segments that need some extra love and attention:
- Burpees Broad Jump (12:03): This segment took a toll on your overall time, and itâs crucial to improve your efficiency here. Consider incorporating burpee drills into your routine. Start with 5 rounds of 10 burpees, focusing on explosiveness and proper form. Aim for a quick transition from the burpee to the jump to save time. You might want to add an explosive jump at the end of each burpee to build power.
- Wall Balls (11:08): To tackle the wall balls, itâs all about rhythm and endurance. Practice with a lighter ball to improve your technique and then gradually increase the weight. Set a timer for 5 minutes and see how many reps you can do, focusing on maintaining a consistent pace throughout. Remember, itâs not a race; itâs a marathon⊠or should I say, a wall ball-a-thon?
- Sled Pull (7:35): This is where your legs need to do the heavy liftingâliterally! Incorporate sled pulls into your strength training routine, focusing on technique and power output. Try to do 5 sets of 15 meters, resting for a minute between sets. Work on maintaining a steady pace; if you can, add some resistance to make it more challenging.
- Sandbag Lunges (7:42): Lunges can be deceptive. They look easy until youâre halfway through! Ensure your form is solidâkeep your chest up and back straight. Add weighted lunges to your routine, aiming for 4 sets of 10 lunges per leg. This will not only improve your strength but also your endurance during the race.
In addition to these specific drills, pay attention to your transition times. Your roxzone of 00:08:18 is faster than average, which is great, but that means you can still push for quicker transitions. Practice transitioning between exercises in your training sessions to improve your efficiency in the competition.
Race Strategies:
When it comes to race day, having a solid strategy can make a world of difference. Here are a few strategies to consider:
- Pacing: Start at a moderate pace on the first run. Keep in mind that youâll be tackling strength challenges soon after, so be mindful of your energy levels.
- Transitions: Aim to minimize downtime between exercises. Have a mental checklist ready so you can quickly move from one exercise to the next without wasting time. Remember, a well-executed transition is like a well-buttered toastâsmooth and satisfying!
- Focus on Breathing: During the high-intensity segments, keep your breathing steady. This will help you maintain stamina and avoid fatigue. Inhale for four counts, hold for one, then exhale for four. Itâs like yoga, but with more sweat and less zen.
Conclusion:
Josh, youâve got the groundwork laid out for you, and now itâs time to build upon it. Training hard is important, but remember to train smart as well. You're capable of crushing those segments that slowed you down, and with the right focus, youâll see incredible improvements in your next race. As David Goggins famously said, âYou are not here to be average; you are here to be awesome.â Keep that in mind as you lace up your shoes for your next training session!
And remember, the only bad workout is the one you didnât do. So get out there, and letâs turn those weaknesses into strengths! Youâve got this! đȘđ„
Stay motivated, train hard, and letâs get ready to smash your next Hyrox performance! Iâm here to support you all the way. This is The Rox-Coach, signing off!