Aaron Spells Hyrox Result

Overall Performance:

Aaron, first off, let me just say—top 1% overall and top 2% in your age group? That’s some serious fire right there! 🔥 Your overall time of 1:01:41 is impressive, especially with a total running time of 29:59, which is 1:49 faster than average. This shows you’ve got the legs for running, and it seems like you’re leaning toward a runner’s profile. However, the pacing in your first segment (Running 1) was a tad slower than average. It’s like you were waiting for the starting gun to fire while everyone else was already on the track! 🏃‍♂️ Finding that balance between running and strength will be key to your continued success in these competitions.

Segments to Improve:

Now, let’s dive into the segments that need some extra TLC:

• Sled Push (2:37): This was one of your slower segments, and it looks like you might benefit from some targeted strength training. Focus on the following drills:
  • Heavy Sled Pushes: Incorporate heavy sled pushes into your weekly routine. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a low posture and driving through your heels.
  • Leg Press Variations: Use the leg press machine to build explosive strength. Perform 4 sets of 8-10 reps with a challenging weight.
  • Core Stability Drills: A strong core is crucial for efficient sled pushes. Plank variations and medicine ball slams can help.
• Burpees Broad Jump (3:33): This segment could use some pizzazz! To spice it up:
  • Burpee Technique: Work on your burpee form. Keep your movements explosive but controlled. Try to minimize the time spent on the ground.
  • Broad Jump Drills: Incorporate broad jumps into your warm-up routine. Aim for 5-10 jumps, focusing on distance and landing softly.
  • Explosive Plyometrics: Box jumps and tuck jumps can increase your power for this segment. Aim for 3 sets of 8-10 reps.
• Sandbag Lunges (3:43): Time to turn those lunges into beast mode!
  • Weighted Lunges: Use heavier weights for lunges to build strength. 3-4 sets of 10-12 reps per leg should do the trick.
  • Dynamic Lunges: Switch it up with plyometric lunges to increase explosiveness.
  • Lunges with Rotation: Add a twist at the top of your lunge to engage your core and improve balance.
• Wall Balls (4:19): Let’s aim to hit that wall ball target like you’re throwing a touchdown pass!
  • Wall Ball Form: Pay attention to your squat depth and the height of your throw. Aim for 3-4 sets of 15-20 reps, focusing on form.
  • Squat Variations: Goblet squats and front squats will help strengthen the muscles involved in wall balls.
  • Interval Training: Combine wall balls with running in an interval format to simulate race conditions.
• Sled Pull (3:25): Another area where you can crank up the gains.
  • Resistance Training: Incorporate resistance bands into your strength regimen for pull mechanics.
  • High-Rep Pulls: Use lighter weights for higher reps to build endurance in this movement.
  • Pulling Drills: Set up pulling drills with varied resistance to work on speed and technique.

Race Strategies:

During your next race, consider the following strategies to maximize your performance:

• Pacing: Start with a slightly more aggressive pace in the early running segments. You have the stamina, so don’t be afraid to push it a bit more from the get-go.
• Transitions: Focus on your roxzone time. Quick transitions can make or break your overall performance. Practice moving efficiently from one exercise to the next, almost like a well-oiled machine. Think of it as your own personal pit stop! 🏎️
• Mindset: Keep a positive and aggressive mindset. Remember, “The only way to get better is to push through the pain.” Embrace that discomfort, because that’s where the growth happens!

Conclusion:

Aaron, you’re already crushing it, but there’s always room for improvement. With the right focus on your weak segments and a commitment to strength training, you’ll not only maintain your runner’s edge but also become a well-rounded Hyrox athlete. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing your limits and have fun while doing it! If anyone tries to tell you that you can’t achieve something, just remind them—you’re Aaron Spells. You’ve already proven them wrong! Let’s get to work, champ! 💪💥

Your coach in the trenches,

The Rox-Coach