Grant Febery Hyrox Result

Overall Performance:

Febery, you crushed it out there in Auckland! Finishing 2nd in your age group and 28th overall is no small feat—kudos! Your overall time of 01:27:58 is impressive, especially considering the competition. However, let’s dig a bit deeper into your performance. Your total running time of 00:41:17 is just a smidge slower than average, suggesting that while you have a solid runner profile, there’s room to tighten things up. Your best lap shows you have the potential to push the pace, but your pacing in the first run was a bit on the slow side, coming in at 00:04:53—31 seconds behind the average. Remember, it’s a Hyrox race, not a leisurely jog in the park! 🏃‍♂️💨

You’ve got the strength, especially in the sled push and sled pull, where you really shined. But in the Burpees Broad Jump and Sandbag Lunges, you’ve got some potential for improvement. With a little more focus on your transitions and those specific segments, you’ll be able to shave off precious seconds and boost your overall performance. In this race, you showed you have the heart of a lion. Now let’s just fine-tune your skills to match that heart!

Segments to Improve:

• Burpees Broad Jump (00:06:24): You were 1:32 slower than average here. To improve, focus on the rhythm of your burpees. Try sets of 10 burpees followed by 10 broad jumps to build endurance and speed. Incorporate plyometric work to improve your explosiveness. A great drill is the “burpee broad jump ladder,” where you increase the number of reps each round until fatigue sets in.
• Sandbag Lunges (00:06:38): Here you were 1:07 slower than average. Practice walking lunges with a sandbag to build strength and stability. Aim for 3 sets of 10 lunges per leg, gradually increasing weight. Focus on form—keep that core tight and don’t let your knees go over your toes. You could also incorporate dynamic stretches and mobility work before your lunges to enhance your range of motion.
• Total Running Time (00:41:17): This was 00:03 slower than average. Work on interval training—alternate between fast-paced sprints and slower recovery jogs. For example, 5 minutes of fast running followed by 2 minutes of walking. Your pacing strategy needs to be adjusted; try starting slightly faster to find your rhythm earlier. Remember, it’s not just about finishing; it’s about finishing strong!
• Rowing (00:05:00): You were 00:20 slower than average here. To improve, focus on technique first. Work on your stroke rate, aiming for a consistent 24-26 strokes per minute. Try rowing intervals, such as 1 minute at max effort followed by 1 minute of rest, to build power and endurance.

Race Strategies:

• Pacing: Start slightly faster in your initial run, but not so fast that it drains your energy. Find your rhythm and maintain it through the first two running segments.
• Transition Time: Your Roxzone time of 00:06:00 was faster than average, but there’s still potential to improve. Practice quick transitions between exercises during training. A good challenge is a “transition drill,” where you switch between two exercises every minute. This will help you develop the habit of quick changes.
• Mindset: Remember, it’s all about the grind! Think about David Goggins: “You are your own rescue.” Channel that energy when you feel fatigue creeping in. Break each segment down into smaller, manageable goals instead of tackling the whole race at once.

Conclusion:

Febery, you’re already on the right track with your performance—now it’s just about refining those details! As Jocko Willink would say, “Discipline equals freedom.” By focusing on these segments, you’ll not only improve your time but also build mental toughness. Embrace the grind, learn from each race, and remember that every second counts. You’ve got this! 💪💥

So, let’s get to work! Grab that sandbag, hit the track, and let’s transform those potential weaknesses into strengths. And next time you’re deep into those burpees, just remember: if they were easy, everyone would be doing them. Now go out there and own your training like the champ you are! 🏆

Keep pushing, and see you in the roxzone!

Your Rox-Coach