Billy Roosa, Michael Lombard Hyrox Result

Overall Performance

Hey Billy and Michael, first off, huge congratulations on your performance at the 2025 Houston Hyrox competition! Finishing with an overall time of 01:09:04 puts you both in the top 42% overall and 51% in your age group, which is a commendable effort in a highly competitive field of 157 athletes. You both showed strong spirit and resilience, but there's always room for improvement. Let's break down what went well and where we can sharpen those edges!

Your total running time of 38:34 is slightly above average (+00:53), indicating that while you both have a solid runner profile, there's an opportunity to work on your speed. The best running lap of 04:31 shows you have it in you to push harder, so let’s tap into that potential!

Looking back at your previous races, it’s clear you’ve made progress, but it’s time to raise the stakes. Think of this as your Hyrox training montage – you know, like Rocky but with more burpees and fewer chickens to chase! 🐔💪

Segments & Race Analysis

Let’s dive into the specifics of your race segments. While you maintained a steady pace throughout, there are some areas where the average splits suggest you can shave off valuable seconds. Here’s a quick rundown:

• Running Segments: Your first running segment at 04:59 was a bit slower than average (+00:38), and this trend continued in the second and third segments, but you managed to pick it up in the last lap. This indicates you might have started off a bit too cautiously. Adjusting your pacing strategy could help you find a more optimal rhythm that allows for a stronger finish.
• Ski Erg: You performed well here, but there’s still a bit of room for improvement. A time of 03:55 is solid, but let’s aim for a faster recovery during this segment to minimize time lost.
• Sled Push and Pull: Oof! The sled segments were tough spots for you both, with times significantly slower than average. These are your big opportunities for improvement!
• Burpees Broad Jump: You were almost on average here, but could still benefit from a bit more speed. This is all about being efficient in your transitions.
• Roxzone: You spent 06:17 here, which is a bit longer than the average (+00:54). This suggests you're taking too long to transition between exercises. Let’s work on that!

Overall, your pacing throughout the race indicates that while you’re strong in running, there’s an opportunity to work on strength-based segments. Remember, it’s not just about speed; it’s about how you can power through the tough parts without losing momentum. 🏋️‍♂️

Segments to Improve

Now, let’s get into the nitty-gritty of the segments that need some work. Here are the areas where you can focus on improvements, along with actionable strategies:

• Sled Push:
  • Current Time: 01:45 (15 seconds below average)
  • Focus for Improvement: Increase strength and technique in pushing.
  • Training Strategy: Incorporate heavier sled pushes into your weekly routine. Aim for 3 sets of 30 meters, focusing on explosive power. Consider pairing it with short, high-intensity runs to simulate race conditions.
• Sled Pull:
  • Current Time: 03:26 (47 seconds below average)
  • Focus for Improvement: Building upper and lower body strength.
  • Training Strategy: Include resistance band pulls and bodyweight exercises that target your back and hamstrings. Think deadlifts and kettlebell swings! Aim for 3 sets of 10-12 reps for strength, focusing on form to avoid injury.
• Burpees Broad Jump:
  • Current Time: 02:22 (14 seconds below average)
  • Focus for Improvement: Speed and efficiency in movement.
  • Training Strategy: Implement plyometric drills into your training, such as box jumps and explosive burpees. Combine this with sprint intervals to enhance your overall explosiveness and speed during the race.
• Roxzone:
  • Current Time: 06:17 (54 seconds above average)
  • Focus for Improvement: Transition speed and overall fitness.
  • Training Strategy: Work on your transition drills by practicing quick changes between exercises. Use a stopwatch to track your time during practice sessions and aim to beat your previous best. Include HIIT workouts to boost overall fitness and endurance, ensuring that you can maintain pace throughout the race.

By focusing on these segments with an approximate training focus of 88%, you’ll be on your way to turning weaknesses into strengths. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. 💥

Race Strategies

Now that we’ve identified the segments for improvement, let’s brainstorm some race strategies that you can implement to enhance your performance:

• Pacing: Start strong but not too strong! You want to find a balance where you feel like you can keep pushing in the later segments. Use your first lap as a warm-up to find your rhythm before kicking it into high gear.
• Transitions: Practice your transitions during training. Know exactly where you’ll place your gear and how you’ll move from one segment to the next. The smoother the transition, the less time you’ll spend in the Roxzone.
• Breathing Techniques: Focus on your breathing patterns during the race, especially during strenuous segments like the sled pushes and pulls. Controlled breathing helps to maintain your heart rate and keep you calm.
• Mindset: Stay focused on your goals! Visualize your race success before you start. Remember, “You’re not here to be average; you’re here to be awesome!”

Conclusion

Billy and Michael, your performance at Houston was solid, but with the right training and strategies, you have the potential to break through your personal bests. As you prepare for upcoming races like the Smart Fit HYROX Monterrey and SweatHouz HYROX Atlanta, keep this feedback in mind to maximize your training sessions. Remember to stay committed and push your limits. The road to greatness is paved with sweat and perseverance, so lace up those shoes, and let’s get to work! 💪

In the wise words of David Goggins, “You are never done. You can always do more.” Now, let’s go out there and crush it! The Rox-Coach is here to supercharge your performance every step of the way. 🏆