Jc Clough Hyrox Result

Overall Performance:

Jc Clough, you’ve put in some solid work out there in the 2025 Miami Beach HYROX! Finishing 31st overall out of 208 athletes and 7th in your age group (35-39) is impressive, showcasing that you’re in the top 14% and 17% respectively. Your overall time of 01:09:32 shows that you're on the right track, especially considering your earlier races. Let’s unpack your performance a bit more.

Your total running time of 29:13 is significantly faster than the average, by 04:34! This indicates you have a strong running profile, a solid base to build on. Your best running lap of 03:37 is excellent, but we need to refine your strength segments. It's like being the fastest tortoise—great at running, but we want you to be a swift hare in strength too! 🐢💨

When we look at your pacing, it seems like you might have started a bit too fast with your first running segment at 02:42, which was a whopping 58 seconds faster than average! This enthusiasm can be a double-edged sword; while it gives you a great start, it may have left you fatigued for the latter segments. Let's channel that energy into a more strategic pacing strategy for your next races.

Segments & Race Analysis:

Your race segments show a mixed bag of strengths and areas for improvement. Here’s a breakdown:

• Running Segments: You demonstrated exceptional speed in the running segments, especially compared to the average. However, the contrast between your first and second running segments suggests a potential pacing issue that led to slower overall times in later segments.
• Ski Erg: A solid performance here with a 69% percentile rank, but there's still room for improvement to maximize your efficiency.
• Sled Push & Pull: These segments were less favorable; the Sled Push took you 3:35, which is 31 seconds slower than average, while you spent a staggering 8:20 on the Sled Pull, which is 3:27 slower than average. Clearly, these are your kryptonite segments, and we’ll need to tackle them head-on.
• Burpees Broad Jump: At 2:39, you were slower than the average; let's work on your explosiveness here! You’ll want to jump higher, not just broader! 🦘
• Roxzone: Your 5:00 transition time was a bit slower than average, indicating potential resting or pacing issues. Transitioning is key; think of it as pit stops in a race car—super important for overall speed!

Segments to Improve:

Now, let's dive deeper into the segments that need your attention. Focusing on these will help turn them into strengths:

• Sled Pull:
  • Current Time: 08:20
  • Potential Improvement: 03:57 (Aim for 04:23)
  • Focus during training: 54%
  • Training Strategy: Incorporate heavy sled pulls into your weekly routine. Start with a lighter sled and focus on maintaining a strong, steady pace. Gradually increase the weight while ensuring your form remains solid. Consider doing intervals: pull for 30 seconds, rest for 30 seconds, and repeat for five rounds.
• Sled Push:
  • Current Time: 03:35
  • Potential Improvement: 00:55 (Aim for 02:40)
  • Focus during training: 12%
  • Training Strategy: Integrate strength training specifically for leg drive and core stability. Exercises like squats, leg presses, and deadlifts will enhance your pushing power. Also, practice sled pushes in short bursts—pushing for 15-20 seconds at a time, focusing on explosive power.
• Wall Balls:
  • Current Time: 05:33
  • Potential Improvement: 00:41 (Aim for 04:52)
  • Focus during training: 9%
  • Training Strategy: Increase your wall ball reps in workouts. Try for sets of 15-20 reps with varying weights. Focus on maintaining a steady rhythm and form—breathe out on the throw and catch the ball with soft knees to absorb the impact.
• Sandbag Lunges:
  • Current Time: 04:22
  • Potential Improvement: 00:34 (Aim for 03:48)
  • Focus during training: 7%
  • Training Strategy: Practice lunges with varying weights. Incorporate walking lunges into your routine and add a twist at the bottom of each lunge for core engagement. Consider doing this as part of a circuit to build endurance.
• Farmers Carry:
  • Current Time: 02:10
  • Potential Improvement: 00:31 (Aim for 01:39)
  • Focus during training: 7%
  • Training Strategy: Use a heavy weight and walk for distance, focusing on grip strength and posture. Aim for 4 sets of 30-40 meters, resting as needed to maintain form.
• Ski Erg:
  • Current Time: 04:20
  • Potential Improvement: 00:25 (Aim for 03:55)
  • Focus during training: 5%
  • Training Strategy: Incorporate intervals on the Ski Erg. Work on sets of 500m, aiming to lower your time each week. Focus on form, using your legs and core to drive the movement rather than just your arms.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start conservatively. Find a rhythm you can maintain over the entire distance. Use your first running segment to warm up and gauge your energy levels.
• Transitions: Practice quick transitions in training. Get in the habit of moving efficiently from one segment to another. Have a mental checklist of what you need to do during each transition to minimize downtime.
• Mindset: Embrace the grind! Remember David Goggins' mantra: "You are your own competition." Keep pushing your limits, and remind yourself that every second counts.
• Nutrition: Fuel up properly before the race. A well-balanced meal with carbs and protein will keep you energized. Don’t forget hydration! A hydrated athlete is a happy athlete! 🥤

Conclusion:

Jc, you’ve shown tremendous growth from previous races, knocking off time and improving your performance. From 2021 to now, you’ve shaved off significant time, and your recent results are a testament to your hard work and dedication. Your next races, including the SweatHouz HYROX in Atlanta and F45 in New York, are perfect opportunities to implement these strategies and improvements. With some focused training on those identified segments, you’ll not only maintain your pace but also enhance your overall strength.

Remember, "The only way to achieve the impossible is to believe it is possible." – Charles Kingsleigh. Keep that in mind as you train and compete. Let's keep pushing the boundaries of what you can accomplish! 💪 Keep your head high, your weights heavy, and let’s crush those upcoming races!

Stay strong, stay focused, and keep conquering, Jc! You’ve got the Rox-Coach cheering for you every step of the way! 💥🏆