John Goldenberg Hyrox Result

Overall Performance:

John, you crushed it out there at the 2025 Las Vegas Hyrox! Finishing 11th in your age group is no small feat—Top 21% of 51 athletes? That’s impressive! Your overall time of 01:40:21 shows that you’ve got a solid base to build on. With a total running time of 00:47:42, you’re definitely showing that you’ve got the runner's edge, being 01:09 faster than the average. Your pacing was a bit of a rollercoaster, especially in the first running segment where you went 01:13 slower than average. It seems like you might have gotten a bit too excited at the start. Remember, you’re not competing against the clock in the first lap; you’re just warming up the engines! You’re primarily a runner, but we need to work on that balance with strength training to enhance your overall performance. Think of it as turning your running shoes into a hybrid model that can handle both speed and strength—like a Swiss Army knife, but with fewer tools and more sweat! 💪

Segments to Improve:

• Sled Pull (00:06:55) - This segment was your slowest, coming in 01:02 slower than average. Let’s tackle this by improving your pulling strength and technique.
  • Drill: Incorporate sled pulls in your training. Start with lighter weights and focus on your form—keep your core engaged and maintain a low, powerful stance. Gradually increase the weight as you feel more comfortable.
  • Technique: Work on your grip and hand positioning. A wide grip can often help you pull more effectively, but ensure your elbows are aligned with your body to prevent injury.
• Rowing (00:05:28) - You finished this segment 00:19 slower than average. Improving your rowing efficiency will save you energy for the running segments.
  • Drill: Practice interval rowing sessions. Alternate between 1 minute at a high intensity and 2 minutes at a moderate pace. This helps build both power and endurance.
  • Technique: Focus on your stroke—think of your legs doing most of the work while your arms finish the pull. Aim for a smooth, fluid motion; it’s rowing, not a tug-of-war! 🎣
• Roxzone (00:10:10) - This was 01:27 slower than average, indicating that your transition times and overall fitness could use some work.
  • Drill: Implement transition practice into your training. Set up a course where you switch quickly from running to exercises, timing yourself each time to get faster.
  • Fitness: Engage in circuit training that combines strength and cardio. This will boost your overall fitness and make those transitions feel less daunting.

Race Strategies:

• Pacing: Start your first running segment at a comfortable pace. It’s better to finish strong than to start like you’re being chased by a bear! 🐻
• Transition Efficiency: Plan your transitions in advance. Think about how you can reduce time spent between exercises—practice taking a few deep breaths to help reset your mind as you switch from running to strength.
• Stay Hydrated: Make sure to hydrate during the race. Sometimes athletes forget this simple part and end up feeling like a dried-up sponge halfway through.
• Mindset: Keep a positive attitude. When you hit a tough spot, remember: “You are never out of the fight until you quit.” Channel your inner Goggins and push through! 💥

Conclusion:

John, you’ve got a solid foundation, and with a little tweaking here and there, you’re primed for an even better performance. Remember, every time you push through a tough segment, you're not just training your body—you're training your mind. The challenge is part of the game, and you’re already winning by showing up and putting in the effort. Keep grinding, stay focused, and remember: “The only easy day was yesterday.” I’m excited to see you apply these strategies and crush your next Hyrox. You’ve got this! Let’s make it happen, one pull, one row, and one run at a time. Keep at it, and as always, I’m here to help you level up your game. Go get it, champ! 🏆

Your Rox-Coach