Doug Naprta, Stefan Naprta Hyrox Result

Overall Performance:

Doug and Stefan, you've taken on the Hyrox challenge and emerged with a commendable time of 01:37:19, placing you in the top 72% overall and 71% in your age group. That's no small feat! Your performance showcases a solid mix of strength and endurance, but there are key areas where we can sharpen your skills and crush your next race. Let's dissect what went well and where we can ramp it up.

Your total running time of 53:52 indicates a solid running profile, especially considering it was 2:26 faster than average. This suggests that you both have strong running capabilities, but there’s room to improve on your transition times and strength segments. Think of your legs as dual engines: the running power is strong, but if we boost the strength engine, you’ll be flying through those transitions like a well-oiled machine. Remember, "You are never too old to set another goal or to dream a new dream." — C.S. Lewis.

Segments & Race Analysis:

Breaking down the race, your pacing was a mixed bag. The first running segment, where you clocked in at 05:26, was impressive and positioned you well, being 27 seconds faster than average. However, as the race progressed, your running segments showed some fluctuations, especially in the later stages. The last running segment, which came at 08:46, was the slowest and indicated some fatigue, but also a chance to improve your pacing strategy.

Your performance on strength segments like the Sled Push and Burpees Broad Jump showed significant room for improvement. The Sled Push time of 01:37 was notably 32 seconds slower than average, indicating that we need to focus on building explosive strength. Meanwhile, your Burpees Broad Jump time of 06:11 was 2:03 slower than average, suggesting that we need to work on endurance and efficiency in your movements.

Segments to Improve:

Now let’s dive into the three segments that hold the most potential for improvement:

• Burpees Broad Jump - Current Time: 06:11 - Potential Improvement: 02:01 (Aim for 04:10) - Focus during training: 44% - Training Strategies: - Incorporate plyometric drills like box jumps and depth jumps to improve explosiveness. - Work on a high-rep burpee routine, focusing on form and speed, aiming to reduce rest between reps. - Try circuit training that combines burpees with quick transitions to simulate race conditions.
• Total Running Time - Current Time: 53:52 - Potential Improvement: 01:22 (Aim for 52:30) - Focus during training: 30% - Training Strategies: - Introduce tempo runs to improve your lactate threshold. This will help maintain a faster pace without losing form. - Incorporate intervals (e.g., 400m repeats at a faster-than-race pace) to build speed and endurance. - Experiment with long runs at a steady pace to build aerobic capacity while keeping an efficient form.
• Sandbag Lunges - Current Time: 05:22 - Potential Improvement: 00:50 (Aim for 04:32) - Focus during training: 18% - Training Strategies: - Include weighted lunges in your routine with a gradual increase in load to build strength and stability. - Focus on form; ensure your knee doesn't extend past your toes to prevent injuries and maximize efficiency. - Practice lunges in a circuit with other movements (like kettlebell swings) to mimic race fatigue.

Race Strategies:

During the race, consider these strategies to optimize performance:

• Pacing: Start strong but not too fast. Aim to maintain a steady pace, especially in the first half. Knowing your splits can help monitor your effort.
• Transition Time: Work on reducing your roxzone time (currently at 10:23, which is 52 seconds slower than average). Practice quick transitions during training for smooth shifts between running and strength segments.
• Breathing: Focus on controlled breathing, especially during the strength segments. This can help maintain your energy levels throughout the race.
• Visualize Success: Picture yourself completing each segment with power and speed. Visualization can enhance performance and boost confidence.

Conclusion:

Doug and Stefan, your performance in Sydney was a testament to your dedication and hard work. As you gear up for your next races in Perth and Hong Kong, remember that every bit of improvement adds up. You’ve got the running base; now let’s build on that strength and work on those transitions!

Embrace the grind and keep pushing your limits. As David Goggins says, "You are not just a product of your environment. You are a product of your own choices." Every training session is a choice to get better. Let’s make those choices count! 💪

Keep your heads high, and let's make the next race your best one yet! And remember, in Hyrox, the only bad workout is the one you didn’t do. See you in Perth! 🏆

— The Rox-Coach