Overall Performance:
Glenn, congratulations on your performance at the 2025 Auckland Hyrox event! Finishing 25th in your age group is no small feat, placing you in the top 11% of 216 athletes—now that’s something to be proud of! 💪 Your overall time of 01:18:27 shows that you’ve got the grit and determination to compete at a high level.
When we look at your pacing, it’s clear that you started off a bit slower in the first segment (Running 1). You spent 00:04:44, which is 00:24 slower than average. This can throw off your rhythm, especially in a race where every second counts. However, you seemed to find your groove in Running 2 and maintained a relatively steady pace afterward. Your total running time of 00:39:33 is just 00:06 slower than average, indicating that your running profile isn’t your biggest strength right now. Instead, you have a hybrid profile. While you’ve excelled in some strength-based exercises, you could benefit from enhancing your running endurance and strategy.
Segments to Improve:
Now, let’s dive into the segments that need some extra love and attention:
- Burpees Broad Jump: Your time here was 00:05:29, which is 00:50 slower than average. This segment requires explosive power and efficient transitions.
- Sled Push: You clocked in at 00:02:52, which is 00:11 slower than average. The sled push can be a real leg-burner, and it seems like it took its toll on you.
- Sandbag Lunges: At 00:04:43, you were 00:09 slower than average. This exercise is pivotal for leg strength and endurance, and it’s clear you can improve here.
Here’s the game plan to turn these segments into strengths:
- Burpees Broad Jump: Focus on explosive power training. Incorporate plyometric exercises like box jumps and squat jumps into your routine. Aim for 3 sets of 10-12 reps, focusing on speed and form. Practice the transition between the burpees and jumps to make it seamless—think of it like a dance, but with more sweat.
- Sled Push: To tackle the sled, increase your leg strength with heavy squats and leg presses. Train with the sled itself—perform 4-6 sets of 20-30 meters at a challenging weight. Work on short bursts with rest in-between to mimic race conditions. Remember, the sled doesn’t care how you feel; it only cares about how hard you push it!
- Sandbag Lunges: Focus on your core and leg strength. Include weighted lunges in your regimen, aiming for 3 sets of 10-15 reps per leg. You can also add Bulgarian split squats to enhance balance and strength. Don’t forget to work on your breathing and rhythm to keep your heart rate under control during this exhausting segment.
For transitioning between exercises, practice quick changes in your training sessions. Set a timer and work on moving from one exercise to another without losing your breath or momentum. This will help you shave off valuable seconds in the roxzone.
Race Strategies:
During your next race, keep these strategies in mind:
- Start Strong, Pace Smart: Use the first running segment to find your rhythm but avoid going out too fast. Find a pace that feels sustainable and allows you to stay strong for the later segments.
- Visualize Each Exercise: Before each segment, visualize how you'll approach it. See yourself powering through the burpees, pushing that sled, and crushing those lunges. This mental preparation can give you the edge you need!
- Focus on Transitions: Use the roxzone to catch your breath but don’t linger. Practice moving quickly between exercises to minimize downtime. Think of it as a sprint to the next challenge!
Conclusion:
Glenn, you’re already doing amazing things, but there’s always room to grow and push your limits. Remember, “When you think you’re done, you’re only 40% done,” a quote often echoed by David Goggins. Keep that in mind as you train and race. 💥
With focused training on these segments and sharpening your race strategy, you’ll not only improve your times but also feel more confident in your abilities. And hey, if all else fails, just remember: “If it doesn’t challenge you, it doesn’t change you.” So embrace the grind, and let’s get to work. 🏆
Now go crush it, Glenn! The Rox-Coach believes in you!