Calahan Skogman Hyrox Result

Overall Performance:

Calahan, you brought your A-game to the 2025 Houston HYROX, finishing with a solid time of 01:07:26, placing you 26th overall out of 226 athletes, and 10th in your age group. That puts you in the top 11% overall and top 14% in your age group—impressive! 🔥

Your total running time of 35:53 was 03:03 slower than the average for your finish time, indicating that while your endurance is commendable, there’s room to sharpen your running speed. Your best running lap was a swift 04:14, which shows you have a solid leg speed. However, it’s crucial to balance that with strength, especially in those heavy segments. You’ve shown improvement from your previous races, cutting down your overall time by 09:58 since Anaheim and even getting 00:43 faster than your last race in Las Vegas.

The pacing analysis indicates that you might have started a little too aggressively. The first segment’s split of 04:13 was well ahead of average, which can lead to fatigue in the later stages of the course. Your profile suggests a hybrid athlete, but with a slight lean towards running, so let’s capitalize on that with some specific training strategies.

Segments & Race Analysis:

Breaking down your race segments, you were strong at the start but faced challenges in the middle and towards the end. Here’s a summary of your performance across the key segments:

• Running 1: 04:13 (+00:36 to average) - A strong start, but perhaps a bit too fast, leading to fatigue later.
• Ski Erg: 03:52 (-00:06 to average) - Solid effort, but there’s room for improvement.
• Sled Push: 02:12 (-00:47 to average) - A significant area to improve your strength.
• Burpees Broad Jump: 03:47 (+00:26 to average) - A good opportunity for enhancing explosiveness.
• Farmers Carry: 01:07 (-00:38 to average) - A critical segment reflecting grip and overall strength.
• Roxzone: 04:54 (+00:27 to average) - Transition time is crucial; let’s tighten that up!

Your segments indicate that while you have a decent running base, the strength segments are pulling you down. The transition time (Roxzone) is also a factor; improving your overall fitness and focusing on quick transitions can make a big difference in your total time.

Segments to Improve:

Focusing on the segments where you lost the most time will not only help you shave off precious seconds but will also enhance your overall performance. Here's a breakdown of the segments with the most potential for improvement:

• Farmers Carry:
  • Current Time: 01:07
  • Average Time: -00:38 to average
  • Potential Improvement: 00:25
  • Focus during Training: 30%

  Strategy: Incorporate heavy carries into your training sessions. Work on grip strength specifically by doing dead hangs from a pull-up bar and farmer's walks with heavier weights. Aim for 4 sets of 30-50 meters, focusing on maintaining a strong posture.

• Sled Push:
  • Current Time: 02:12
  • Average Time: -00:47 to average
  • Potential Improvement: 00:30
  • Focus during Training: 25%

  Strategy: To tackle this, incorporate sled pushes in your training at least once a week, focusing on both speed and technique. Start with lighter weights to perfect your form, then progressively increase the load. Do 5 rounds of 20-30 meters, resting as needed, until form starts to break down.

• Burpees Broad Jump:
  • Current Time: 03:47
  • Average Time: +00:26 to average
  • Potential Improvement: 00:54
  • Focus during Training: 17%

  Strategy: Add explosive drills such as box jumps, broad jumps, and burpee variations to your weekly routine. Focus on speed and transition. Aim for 5 sets of 5 explosive burpees followed immediately by a broad jump, resting 1 minute between sets.

By focusing 81% of your training on improving your overall run time, you could potentially bring it down to 31:41. A solid goal! Remember, each segment is a stepping stone to your overall success. Your past races indicate you’ve made great strides, so keep that momentum going!

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Start with a moderate pace in the first running segment. You’ve got the speed, but starting out too fast can lead to fatigue. Aim to keep your heart rate in check for the first two laps, then unleash your speed in the last two.
• Transitions: Practice your transitions during training. The more fluid you are between exercises, the less time you’ll waste. For example, set a timer during training to simulate race conditions and challenge yourself to beat your transition times.
• Nutrition: Don’t forget about fueling your body! Make sure you have a race-day nutrition plan that includes easily digestible carbs and hydration. Finding the right balance can make or break your performance.

Conclusion:

Calahan, you’ve already shown incredible progress, trimming significant time off your previous races. Your next races in Monterrey and Atlanta are perfect opportunities to apply these strategies and improvements. Stay focused on your training, and remember what Goggins says: “You are not the victim of your thoughts, but the master of them.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪

As you prepare for the HYROX Dallas in November, keep these strategies in mind. The road to success is paved with hard work, determination, and a touch of humor. Remember, what do you call a runner who’s bad at math? A mile-waster! 😉 Keep that spirit high, and let’s get to work—The Rox-Coach is here to help you crush it! 💥