Greg Castro Hyrox Result

Overall Performance:

Greg, you crushed the 2025 Las Vegas Hyrox with a solid overall time of 01:19:22, placing 24th in your age group, which puts you in the top 13% of 184 athletes! That's impressive work 💪. Your total running time was a standout at 00:37:36, which is a whopping 02:17 faster than the average. This indicates that you have a runner’s profile, and you should leverage that speed. However, your pacing in the first running segment was a bit slow; you came in at 00:04:28, which was 00:06 slower than average, placing you in the 43rd percentile. You clearly found your groove in the second running segment with a blistering time of 00:04:08, which is 32 seconds faster than average! This tells me you might have started a little conservatively. It's great to see that you can push harder once you're warmed up! Your performance in the wall balls was phenomenal, achieving the 4th rank overall, which shows your explosive strength. However, there are some areas where you can dial it in and transform them into strengths. Let’s unpack those! 🏆

Segments to Improve:

• Burpees Broad Jump (00:06:06) - This was your slowest segment, and it cost you valuable time. Try incorporating high-rep burpee workouts to build endurance and speed. Consider focusing on technique. Practice jumping explosively, landing softly, and transitioning quickly into the next burpee. Aim for 3 sets of 10-15 reps with a focus on speed.
• Sled Push (00:03:39) - You were 58 seconds slower than average here. To improve, include heavier sled pushes in your training. Work on your form; keep your back straight and drive through your legs. Start with lighter weights to focus on speed, then gradually increase the load. Aim for 4 sets of 20-30 meters, resting 1-2 minutes between sets.
• Sled Pull (00:05:26) - Another segment where you can gain time. Practice pulling with a focus on maintaining a steady pace. Incorporate resistance band pulls and sled pulls into your routine. Focus on engaging your core and keeping your body low to the ground. 4 sets of 20-30 meters should do the trick!
• Farmers Carry (00:02:27) - You lost some time here as well. To boost this segment, include farmers carries in your workouts. Work on grip strength and core stability. Try to carry heavier weights for shorter distances, then gradually increase the distance as you get stronger. 4 sets of 20-30 meters should suffice.
• Rowing (00:04:58) - This segment could use some improvement. Focus on your technique. Use intervals to build endurance and speed, such as 30 seconds on, 30 seconds off for 10 rounds. Aim to keep a steady pace and focus on powerful strokes.

Race Strategies:

• Pacing: Start with a controlled pace in the first run and gradually increase your speed. You’ve shown that you can pick it up later, so use that knowledge to your advantage.
• Transitions: Focus on your transitions between exercises. Your Roxzone time was good, but there’s always room for improvement. Practice moving quickly from one exercise to another, minimizing downtime. Small adjustments here can lead to major time gains.
• Mindset: Stay mentally strong throughout. Use positive self-talk and visualization techniques to keep your motivation high. Remember what David Goggins said: “You are stopping you, you are giving up instead of getting hard.”

Conclusion:

Greg, you have shown great potential in this Hyrox event. With some focused training on your weaker segments, you could significantly improve your overall performance. Remember, every second counts, and the pain of discipline is far less than the pain of regret. Keep pushing your limits, stay consistent, and remember to have fun along the way! You’ve got this! 💥

And hey, if you ever find yourself struggling with those burpees, just remember: they’re just jumps with a little extra cardio... in the middle. 😉

Keep grinding, and let’s make those weaknesses your strengths! Until next time, this is The Rox-Coach cheering you on!