Benjamin Colchen Hyrox Result

Overall Performance:

Benjamin, you've done a stellar job out there in Bilbao, finishing with an overall time of 01:16:50, placing 115th out of 270 athletes. That’s in the top 42%, so you’re clearly doing something right! Your total running time of 00:31:42 is impressive—5:10 faster than average. This indicates a strong runner profile, which is a great asset in a hybrid competition like Hyrox. However, it seems like your pacing was a bit off at the start, taking 00:04:04 for Running 1, which was 2 seconds slower than average and placed you in the 48th percentile. You might want to tap into that competitive nature and find a balance between pushing hard and conserving energy for the later stages. Remember, you don’t win races in the first lap, but you can lose them!

Segments to Improve:

Now let’s dive into the segments where you’ve got room to grow. Here’s a breakdown of your lowest-performing areas and how you can turn them into strengths:

• Wall Balls (00:09:32) - You spent way too long here, sitting in the 88th percentile. Focus on improving your squat depth and explosiveness. Work on your wall ball technique:
  • Drill: Perform wall balls with a lighter medicine ball to focus on form.
  • Technique: Keep your elbows high and ensure a full squat to maximize power.
  • Set a timer: Aim for 20 reps in under 1 minute to build speed.
• Sandbag Lunges (00:05:54) - This was a tough segment for you, ranking in the 76th percentile. Improve your lunging strength and stability:
  • Drill: Weighted reverse lunges can help build strength in the same muscles with less strain.
  • Technique: Ensure your knee doesn’t go past your toes and engage your core throughout.
  • Set up: Practice lunges in a circuit with short rest periods to simulate race fatigue.
• Sled Pull (00:06:37) - You spent a bit too much time here, ranking 61st percentile. This can be improved by focusing on your pulling technique:
  • Drill: Incorporate sled drags with varying weights to build strength and endurance.
  • Technique: Keep your body low and pull with your legs to engage more muscle groups.
  • Progression: Start with lighter weights and gradually increase to build confidence and technique.
• Sled Push (00:03:53) - Slower than average at 62nd percentile. Let's get that moving!
  • Drill: Practice pushing the sled with explosive power—short, intense bursts.
  • Technique: Focus on driving your legs and maintaining a strong core throughout the push.
  • Interval Training: Implement sled pushes into your HIIT workouts to improve muscular endurance.
• Farmers Carry (00:02:29) - You can definitely shave time off here! Ranked 67th percentile.
  • Drill: Work on carrying heavier weights for shorter distances to build grip strength.
  • Technique: Keep your shoulders back and engage your core to maintain balance.
  • Variety: Integrate different carries (single-arm, double-arm) to develop overall strength.

Race Strategies:

When it comes to race day, strategy can make all the difference! Here are some tips to help you maximize your performance:

• Pacing: Start strong but don’t go all out in the first segment. Aim to find a sustainable pace that allows you to maintain speed throughout the race.
• Transitions: Focus on minimizing your roxzone time. Practice quick transitions between exercises during your training to simulate race conditions.
• Mindset: Keep a positive attitude, especially during the tougher segments. Embrace the challenge with a mindset like David Goggins: “When you think you’re done, you’re only at 40% of your total potential.”
• Nutrition and Hydration: Don’t neglect your fueling strategy! Proper hydration and carbs before the race can help sustain your energy.

Conclusion:

Benjamin, you’ve made some solid strides in your Hyrox journey! With a few tweaks and focused training on those weaker segments, you're bound to see significant improvements. Remember, every setback is just a setup for a comeback. As Jocko Willink reminds us, “Discipline equals freedom.” Stay disciplined in your training, and you’ll find that freedom on race day. Now, let’s crush those workouts and come back stronger! 💪💥

Keep pushing, keep striving, and remember: “Pain is just weakness leaving the body.” You’ve got this, Rox-Coach believes in you! 🏆