Joseph Tepe Hyrox Result

Overall Performance:

Tepe Joseph, you crushed it in the 2025 Las Vegas Hyrox competition! Finishing 13th in the 40-44 age group puts you in the top 7% of 183 athletes—be proud of that! Your overall time of 01:13:40 shows that you’ve got grit, but let’s break it down further to see where we can maximize your potential.

Your total running time of 00:39:29 was 02:21 slower than the average, indicating that while you have a solid foundation, there’s room to sharpen your running speed. Your best running lap was impressive at 00:04:28, showing that you have speed in you, but it seems like you might have started a bit too conservatively in the first segment and lost some momentum. This suggests a hybrid profile, where you’ve got the strength to push hard on the sleds but need to fine-tune your running to match. Remember, “When you think you are done, you are only at 40% of your total potential.” —David Goggins. Time to tap into that remaining 60%! 💪

Segments to Improve:

Now, let’s tackle the segments that need some TLC. Here’s the lowdown:

• Running 1: 00:05:14 (01:07 slower than average)
• Ski Erg: 00:04:30 (00:15 slower than average)
• Running 3: 00:04:53 (00:11 slower than average)
• Running 7: 00:05:06 (00:24 slower than average)

Running Performance: The slower times in your running segments suggest that pacing may have been a concern. You started off a bit too slow, which might have affected your energy levels later on. To improve your running endurance and speed, focus on the following:

• Interval Training: Incorporate high-intensity interval training (HIIT) into your routine. For example, alternate between 1 minute of sprinting and 2 minutes of walking for a total of 20-30 minutes. This will build both speed and endurance.
• Tempo Runs: Dedicate one day a week to a tempo run. Start with a warm-up and then run at a challenging but sustainable pace for 20-30 minutes. This mimics race conditions and helps build speed.
• Running Drills: Include drills such as high knees, butt kicks, and strides in your warm-ups. These exercises will improve your running form and efficiency.

Ski Erg: You were slightly off the average here as well. To increase your performance on the Ski Erg:

• Technique Focus: Make sure your pulls are powerful and that you’re driving from your legs. A common mistake is relying too much on the upper body. Focus on engaging your core and legs for a more effective pull.
• Specific Workouts: Integrate sets of 500m and 1000m intervals on the Ski Erg, aiming to decrease your time with each interval. For instance, do 5 x 500m with 2 minutes rest in between, aiming to reduce your time each round.

Race Strategies:

During the race, remember to manage your energy effectively. Start with a pace that feels comfortable but not too conservative. Aim to gradually increase your speed after the first run segment. Here are some strategies:

• Know Your Zones: Familiarize yourself with the transitions. The roxzone time was better than average, which is great! Keep that momentum going and minimize downtime between exercises.
• Break It Down: Instead of viewing the race as one long challenge, break it down into segments. Focus on each exercise one at a time, and give yourself mini-goals to keep motivated. “One step at a time” isn’t just a saying; it’s a strategy!
• Positive Self-Talk: As you approach the tough segments, remind yourself of your training. Say things like, “I’ve trained for this; I’m ready!” It’s amazing how a little mental pep talk can change your performance. And if it doesn’t? Well, at least you’ll have entertained yourself! 😄

Conclusion:

Tepe, you have an incredible foundation to build upon! With a few adjustments to your training and race strategy, you can really enhance your performance. Remember, every time you put in the work, you’re one step closer to your goals. “The only easy day was yesterday.” —Jocko Willink. Keep that momentum going, stay focused on your training, and don’t forget to have fun while you do it! 💥🏆

Now, let’s get to work and turn those weaknesses into strengths! You’ve got this, and I’m here to help you every step of the way. This is The Rox-Coach, and I believe in your potential! 💪