Jelena Rus, Meriam Ben Shaaban Hyrox Result

Overall Performance:

Jelena and Meriam, congrats on completing your Hyrox competition! You both finished with an overall time of 01:39:15, placing 390th overall and 67th in your age group of 40-49. That puts you in the top 85% of 458 athletes and top 76% of 88 in your category. Not too shabby! 💪

Now, let’s dive into your performance specifics. Your total running time was 56:01, which is actually 1:20 slower than the average for your finish time. This indicates that while you have solid running capabilities, there’s room to improve your overall endurance and strength. On the bright side, your best running lap was a stellar 06:38, showing that you can sprint when it counts!

Looking at your pacing, it seems you started a bit too fast in the Running 1 segment, clocking in at 04:20, which was a whopping 1:57 slower than average. This could indicate a lack of pacing strategy, leading to fatigue in later segments. Your profile suggests you might be better at running, but we need to balance that with strength-focused training to optimize your performance in Hyrox.

Segments & Race Analysis:

Analyzing the overall race, it's clear that your running segments had a mix of highs and lows. While you excelled in segments like the Ski Erg and Sled Push, some of your running segments, particularly Running 5 and Running 8, lagged behind the average, which indicates that fatigue may have set in. The Roxzone time was 7:52, which is slower than average, hinting at a need for improved transition times and overall fitness. Remember, every second counts, and standing around during transitions is like taking a nap on race day! 💤

Segments to Improve:

Now let’s zero in on the segments that present the most potential for improvement:

• Wall Balls: Current time is 05:27. You could shave off a potential 01:00 from this segment with focused training. This represents a 36% training focus. The wall ball is a full-body exercise that requires not just strength but also endurance and technique.
• Sandbag Lunges: Currently at 05:10, you have the potential to improve by 00:52, bringing your time down to 04:18. This segment should receive a 31% focus during training. Lunges are a great way to build strength and stability, especially for your legs and core.

For both Wall Balls and Sandbag Lunges, it’s crucial to not only work on the movements themselves but also to integrate them into your overall endurance and strength program. Here’s how to tackle these segments:

Wall Balls Improvement Strategy:

• Work on your squat depth and explosiveness. Use a medicine ball to practice squats before adding the wall ball component.
• Incorporate interval training focused on Wall Balls. For instance, try 30 seconds of max effort followed by 30 seconds of rest, repeating for 10 rounds.
• Practice wall ball coordination with a partner or against a wall to improve the rhythm and timing of your throws.

Sandbag Lunges Improvement Strategy:

• Start with bodyweight lunges to perfect your form. Ensure your knee stays behind your toes to avoid injury.
• Once comfortable, incorporate weighted lunges with a sandbag, gradually increasing the weight as your strength improves.
• Perform lunge variations, such as walking lunges, reverse lunges, and lateral lunges, to build all-around leg strength.

Remember, as David Goggins would say, "You are not gonna like me. You are not gonna like what I have to say. But you have to do it." So let’s get to it! 🏆

Race Strategies:

Implementing strategic pacing during your next race is key. Here are some strategies to consider:

• Pacing Plan: Start at a moderate pace for the first couple of running segments. Keep an eye on your heart rate; you want to finish strong, not exhausted.
• Transition Mastery: Work on your Roxzone time. Practice quick transitions during your training sessions—every second counts, and you don’t want to be the athlete who treats transitions like a coffee break! ☕
• Nutrition and Hydration: Ensure you’re properly fueled before and during the race. A well-fed athlete is a fast athlete!

Conclusion:

Jelena and Meriam, you’ve shown great potential in this competition. With targeted training on the Wall Balls and Sandbag Lunges, you’re not just going to improve your times; you’re going to crush it! Remember to keep your focus on pacing and transitions, as they are critical for achieving your goals in the upcoming races.

Your next races are just around the corner: HYROX Berlin on May 16, 2025, followed by HYROX Gdańsk on October 12, 2025, and HYROX Poznań on December 13, 2025. Use the feedback from this race to guide your training and come back even stronger. Remember, "It’s not about the will to win; it’s about the will to prepare to win." 💥

Keep pushing your limits, and let’s make every training session count! You got this, team! The Rox-Coach is here to support you every step of the way!