Alexander Choi, James Jabour Hyrox Result

Overall Performance:

Alexander and James, you both put in a solid performance in the Hyrox Doubles Men category, finishing with an overall time of 02:31:55. That places you in the top 75% of competitors, which is commendable! Your total running time of 01:47:09 is notably faster than average, suggesting you have a strong runner profile. Your pacing, especially at the beginning, was impressive, with your first running segment clocking in at 09:01, which is a great start for a Hyrox race.

However, it looks like you hit a bit of a wall in the latter segments, particularly during the Sandbag Lunges and the final running lap. This indicates that while you excel in running, it's crucial to balance that with strength training to handle the obstacles effectively. Remember, in a Hyrox competition, it’s not just about how fast you can run, but how well you can transition that speed into strength-based challenges. As David Goggins would say, "You are not alone. We all have our struggles." Keep that in mind as you push through your training!

Segments & Race Analysis:

In breaking down the race, you both showed exceptional speed during the running segments, maintaining a strong lead compared to your peers—hitting the 100th percentile in multiple runs. However, your performance dipped in a few key areas:

• Ski Erg: -00:26 compared to average (49th Percentile Rank)
• Sled Push: -00:21 compared to average (34th Percentile Rank)
• Sled Pull: -01:52 compared to average (63rd Percentile Rank)
• Sandbag Lunges: +02:03 compared to average (100th Percentile Rank)
• Roxzone: +00:56 compared to average (99th Percentile Rank)

The stark contrast in your performance between running and strength segments suggests that while your cardiovascular fitness is impressive, there’s room for improvement in strength and transitions. Your Roxzone time indicates potential areas where you could tighten up your transitions. Remember, "You don’t get what you wish for, you get what you work for." Let's get to work!

Segments to Improve:

Here are the segments where you can focus on improving your performance:

• Total Running Time:
  • Potential Improvement: 49:32 (from 01:47:09 to 57:37)
  • Focus during training: 97%
• Sandbag Lunges:
  • Potential Improvement: 01:26 (from 06:30 to 05:04)
  • Focus during training: 2%

To improve your total running time, focus on:

• Interval Training: Incorporate high-intensity interval training (HIIT) sessions that mimic race conditions—short bursts of speed followed by recovery. For example, 400m sprints with a 1:1 work-to-rest ratio.
• Long Runs: Add a weekly long run to build endurance. Aim for a pace that feels challenging but sustainable over the distance.
• Hill Sprints: These will not only improve your leg strength but also boost your overall running efficiency. Find a hill and sprint up for 20-30 seconds, then jog or walk back down to recover. Repeat several times.

For the Sandbag Lunges, since you have a significant improvement opportunity, you should focus on:

• Weighted Lunges: Practice both forward and reverse lunges with a sandbag or kettlebell to build strength and stability.
• Form and Technique: Ensure your knee doesn’t extend past your toes and keep your back straight. Use mirrors or video recordings to check your form.
• High-Rep Conditioning Sets: Incorporate high-rep lunges into your conditioning sessions to simulate race fatigue. Aim for 3-4 sets of 15-20 lunges with controlled form.

Race Strategies:

Here are some strategies to implement in your next races:

• Pacing Strategy: Start strong but don’t go all out in the first two running segments. Maintain a sustainable pace that allows you to recover before the strength segments.
• Transition Techniques: Work on your transitions by practicing how quickly you can switch from running to strength exercises. Set up mock stations in your training environment to simulate race conditions.
• Team Dynamics: Utilize the strengths of each athlete in your duo effectively. Communicate during the race about who’s taking the lead and when to push harder or pull back.

Conclusion:

Alexander and James, your performance at the Sydney Hyrox was commendable, but the road to improvement is never-ending. Keep refining your strengths and addressing those weaknesses. Remember, "It's not about being the best; it's about being better than you were yesterday." And hey, if you ever feel like giving up, just remember that the only bad workout is the one you didn’t do! 💥

Looking ahead, mark your calendars for the upcoming races in Perth and Hong Kong. You’ve got a solid foundation, and with some focused training, you can elevate your game to the next level. Keep grinding, stay motivated, and let’s smash those goals! 💪🏆

Keep pushing your limits, and remember, I’m here to help you unleash your potential. This is The Rox-Coach signing off—let’s get after it!