Overall Performance:
Bradley, first off, congratulations on your performance at the 2025 Auckland Hyrox! Finishing 15th in your age group puts you in the top 45% of the competition, which is no small feat. Your overall time of 01:42:59 reflects a solid effort, especially with a total running time of 00:44:44, which is a remarkable 01:59 faster than average. This definitely showcases your runner profile—you're not just a pretty face on the course; you’ve got some serious speed! 🏃♂️💨
Looking at your pacing, you started strong with Running 1, clocking in at 00:04:28, which was 00:12 faster than average. However, as you progressed, the times began to fluctuate, particularly during the Sled Pull and Burpees Broad Jump segments. These segments really tested your endurance and strength, which might have led to a slight slowdown in your running as you moved through the course. Remember, it’s not just about speed; it’s about maintaining that speed across all segments. You’ve got the legs, but let’s work on the transitions and strength to make sure they can carry you through the toughest parts of the course!
Segments to Improve:
Now, let’s get into the nitty-gritty of where we can make some serious gains:
- Sled Pull (00:12:45, 03:52 slower than average):
- Technique: Focus on maintaining a low, powerful stance similar to a sprint start. Engage your core and drive through with your legs to keep that sled moving.
- Training: Incorporate sled pulls into your workout routine, aiming for sets of 20-30 meters with heavy resistance. Also, try resistance band walks to strengthen the hip flexors and glutes.
- Burpees Broad Jump (00:08:02, 02:17 slower than average):
- Technique: Make sure to explode off the ground with your jumps and land softly to reduce impact. Keep the movements fluid; the faster you go, the less time you spend on the ground!
- Training: Do burpee-to-box jump drills. Start with a burpee and transition immediately to a box jump. Aim for 3 sets of 10 reps, focusing on speed and form.
- Sandbag Lunges (00:06:48, 00:13 slower than average):
- Technique: Ensure your knee doesn’t go past your toes while lunging. Keep your chest up and engage your core.
- Training: Incorporate weighted lunges into your leg day routine, aiming for both forward and backward lunges. Also, try walking lunges with a lighter sandbag to improve endurance.
Improving these segments will not only enhance your overall time but will also help you transition more efficiently between exercises, reducing that roxzone time. Speaking of transitions, let’s work on that next!
Race Strategies:
Here are some strategies to implement during your next race:
- Pacing: Start strong but don’t go all out. Maintain a pace that allows you to keep pushing through the later rounds. Think of it as a marathon, not a sprint!
- Transitions: Practice your transitions in training, so they become second nature. The faster you can switch from running to lifting to burpees, the more time you’ll save.
- Mindset: Keep pushing mentally. When you hit those hard parts, remember: "The only way to achieve the impossible is to believe it is possible." Keep that in your back pocket when the going gets tough!
Conclusion:
Bradley, you’ve got the speed, and now it’s time to build that strength and efficiency to match. Remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." So, let’s tackle these segments head-on with grit and determination! 💪
Keep pushing, keep grinding, and remember that every setback is a setup for a comeback. And hey, if you can survive a few rounds of burpees, you can survive anything life throws your way! Let's get to work and crush that next Hyrox event like it's a bag of chips! 🏆
Keep up the great work, Bradley! You've got this! - The Rox-Coach