Denis Berak, Christian O'shea Hyrox Result

Overall Performance:

Denis and Christian, you both tackled this Hyrox race with a solid overall performance, finishing with an impressive time of 01:39:46. With a rank of 988 overall, placing in the top 72% of 1355 athletes and 39 in your age group out of 56, you’ve shown that hard work pays off. Your total running time of 52:42 was notably faster than the average, suggesting that you have a strong runner profile. However, let’s not overlook the fact that there’s always room for improvement, especially in the strength segments. Remember, a strong engine needs a solid chassis! 🏆

Your pacing strategy showed promise, though there were moments where it could have been dialed in better. It seems you started off fairly strong but encountered some slower times in the latter segments. This indicates that while your endurance is commendable, there might be room to enhance your strength and power endurance as well. As Jocko Willink puts it, “Discipline equals freedom.” Let’s harness that discipline to elevate your game!

Segments & Race Analysis:

Looking at the splits, you both had some solid performances, particularly on the Ski Erg where you performed in the 87th percentile. However, there are segments where you lost valuable time, especially the Burpees Broad Jump and Sandbag Lunges. It’s crucial to note that the overall roxzone time of 12:43, which is above average by 2:40, indicates potential for improvement in transitions. This could be a sign of either a mental break or inefficient movement between exercises. Remember, the roxzone is where champions are made—or broken! 💥

While your running times were impressive, the slower segments suggest that your strength training needs to ramp up. Your best running lap of 5:39 shows that you have speed, but let’s ensure that speed translates into strength during those strength segments. The goal here is to become a well-rounded athlete. You’ve got the speed; now let’s build that muscle! 💪

Segments to Improve:

Here’s where we’re going to focus and make some magic happen. Below are the segments that need your attention, along with actionable strategies and drills to turn them into strengths:

• Burpees Broad Jump - Current Time: 06:11, Potential Improvement: 01:53 (Target time: 04:18)
  • Focus during training: 54%
  • Action Steps:
    • Incorporate high-intensity interval training (HIIT) sessions that blend burpees with other explosive movements like box jumps. Aim for 30 seconds of max effort followed by 30 seconds of rest for 6-8 rounds.
    • Practice the burpee-broad jump transition specifically. Set a timer for 5 minutes and aim to complete as many reps as possible, focusing on speed and form.
    • Work on your explosiveness with plyometric drills at least twice a week, including squat jumps and power cleans.
• Sandbag Lunges - Current Time: 05:37, Potential Improvement: 00:56 (Target time: 04:41)
  • Focus during training: 26%
  • Action Steps:
    • Incorporate lunging variations (forward, reverse, lateral) into your routine. Aim for 3 sets of 10-12 reps per leg.
    • Use heavier weights to build strength and endurance, focusing on maintaining good form throughout.
    • Consider adding dynamic stretches to your warm-up to improve flexibility and reduce injury risk during these lunges.
• Farmers Carry - Current Time: 02:24, Potential Improvement: 00:21 (Target time: 02:03)
  • Focus during training: 10%
  • Action Steps:
    • Incorporate farmers carry sessions into your routine. Aim for distances of 30-50 meters, adjusting weight as necessary to challenge yourself.
    • Include grip strength exercises like dead hangs or towel hangs to improve your grip during carries.
    • Mix in uneven carries (one heavy weight in one hand) to build stabilizer muscles and improve overall performance.
• Wall Balls - Current Time: 05:38, Potential Improvement: 00:19 (Target time: 05:19)
  • Focus during training: 9%
  • Action Steps:
    • Increase your wall ball training frequency. Focus on maintaining a consistent rhythm while keeping your form tight.
    • Incorporate weight variations, gradually increasing the load to build strength over time.
    • Practice wall ball sets in conjunction with other movements to simulate race conditions—try a 200m run followed by wall balls to work on fatigue management.

Race Strategies:

Now that we’ve identified the weak spots, let’s talk strategies for the upcoming races. Here’s how you can maximize your performance:

• Pacing: Start strong but hold back slightly during the early segments. It’s easy to get caught up in the excitement, but remember, this isn’t a sprint; it’s a well-paced marathon of grit and determination!
• Transitions: Work on smoothing out your transitions. Practice moving between exercises at a steady pace. Quick transitions can save you precious seconds. Think of them as your secret weapon—like the Batman of Hyrox! 🦇
• Nutrition & Hydration: Don’t underestimate the power of proper nutrition leading up to the race. Fuel your body with the right carbs and proteins, and stay hydrated to keep your energy levels up.
• Mindset: Stay mentally strong. Visualize your success and remind yourselves that every rep and every step counts. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Push through the discomfort!

Conclusion:

Denis and Christian, you both have shown great potential in your Hyrox journey. As you gear up for the next races in Perth and Hong Kong, keep these strategies and training tips in mind. Set your sights on improvement, and let’s turn those weaknesses into strengths. It’s all about progress, not perfection. Let’s outwork the competition and show them what you’re made of! 💪

Keep in mind that every race is an opportunity to learn and grow. Remember, “Success is not owned; it’s rented, and rent is due every day.” Now, get out there, train hard, and let’s crush those next events! Onward and upward, team! 💥

With dedication, determination, and a dash of humor, the road to Hyrox greatness is yours to conquer. You got this! - The Rox-Coach