Dave Borland, Bryden Leeson Hyrox Result

Overall Performance:

Dave and Bryden, you both took on the Hyrox challenge and came out with an overall time of 01:32:08, landing you in the top 70% of 1355 athletes—a solid performance! Given the fierce competition, especially in the doubles category, you showed up ready to battle! Your pacing, however, might have been a bit erratic. With a total running time of 51:47, which is faster than the average by 56 seconds, it seems like you both have a strong runner profile. Yet, your strength segments, particularly the sled push and pull, didn’t quite match that speed, showing that you need to balance your training to enhance your overall performance. Remember, “You don’t get what you wish for; you get what you work for.” 💪

Segments & Race Analysis:

Now, let’s dig deeper into your race segments. You both started strong with a running segment of 05:26, which is impressive, beating the average by 6 seconds. However, as you progressed, the sled push and pull segments lagged behind, impacting your overall time. The sled push at 01:42 was 22 seconds slower than average, and the sled pull at 03:38 was 22 seconds off as well. These are key strength segments where you lost valuable time. Your burpees broad jump, however, was a standout at 04:32, where you gained 36 seconds compared to the average. The roxzone was also a bit longer than average, indicating that transitions need some work. Remember, transitions shouldn’t feel like a coffee break! ☕️

Segments to Improve:

Let’s identify the segments where you can really hone your skills:

• Total Running: Potential Improvement: 01:13 (from 51:47 to 50:34), Focus during training: 56%
• Burpees Broad Jump: Potential Improvement: 00:35 (from 04:32 to 03:57), Focus during training: 26%

Total Running: As runners, you both need to maintain that speed throughout the race. To improve your total running time, focus on:

• Interval Training: Incorporate high-intensity intervals at a pace faster than race pace. Try 5 x 800 meters at 5K pace with 2-minute rest intervals.
• Tempo Runs: Build your lactate threshold with tempo runs of 20-30 minutes at a challenging but sustainable pace. This will help you maintain speed in later segments of the race.
• Endurance Runs: Increase your long runs gradually to build stamina. Aim for a mix of steady-state runs and hill workouts to boost your running strength.

Burpees Broad Jump: This exercise can be a game-changer if executed well. For improvement in this segment, focus on:

• Technique Drills: Break down the burpees and practice each component—getting low quickly, jumping explosively, and landing softly. Use a mirror or record yourself to check form.
• Plyometric Training: Incorporate exercises like box jumps, tuck jumps, and explosive push-ups to develop the power needed for a quicker burpee broad jump.
• Burpee Variations: Try adding variations such as lateral burpees or burpee box jumps to build explosive strength and endurance.

Race Strategies:

Now, let’s talk about strategies to implement during your races:

• Pacing Plan: Start conservatively in the first running segment. You both began strong, but maintaining a steady pace will help you finish stronger. Aim for a negative split strategy where the second half of the race is faster than the first.
• Transition Efficiency: Practice your transitions during training. Use drills to simulate the change from running to strength exercises and back. The goal is to minimize time spent between exercises—think of it as a relay where you don’t want to drop the baton!
• Strength Focus: For the sled push and pull, incorporate strength training into your routine. Focus on compound lifts that translate well into power for these segments—think squats, deadlifts, and sled drags.
• Mental Toughness: Develop a mental game plan. Visualize your race, especially during the tougher segments. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Conclusion:

Dave and Bryden, you’ve got the potential to improve and crush your next races! Your upcoming events in Perth and Hong Kong are great opportunities to apply what you learn from this race. Make sure to set specific goals for these races, whether it’s improving your total running time, mastering the burpees broad jump, or tightening up those transitions. Remember, “The only way to get better is to push your limits.” 💥

Let’s get to work! With a solid training plan and some focused effort, you’ll be set to smash your next Hyrox event. Keep that competitive spirit alive, and let’s turn those weaknesses into strengths!

And one last thing—if you find yourself struggling in training, just remember: the only bad workout is the one that didn’t happen. Now, let’s go get that podium! 🏆

Yours in fitness,

The Rox-Coach