Overall Performance:
Hemi Bettridge and Arbie Hong, you guys put in a solid effort at the recent Hyrox race, finishing with an overall time of 01:29:24. That puts you in the top 68% of 1355 athletes—solid work! But I know you’re not just here to be “solid.” You want to be exceptional, and there’s definitely room to crank it up a notch.
Your total running time of 55:27 was 4:07 slower than the average for your finish time, which suggests your running could use some sharpening. Looking at your splits, I see a strong start with a best running lap of 04:20, but things slowed down significantly in the later segments. This indicates you might have gone out too fast or simply didn’t pace yourself well throughout the race. Your profile leans towards being a runner, so let’s harness that strength and translate it into better overall performance.
Segments & Race Analysis:
Breaking down your race, the first segment was impressive, but the rest of the running segments revealed some opportunities for improvement. Notably, your running times started to lag significantly after the first lap, particularly with Running 3 and Running 4, where you were 93rd and 95th percentile, respectively. This tells me that your endurance may need work as you progress through the race. The Roxzone time of 09:58 is also a concern, indicating that more time was spent between exercises than necessary—potentially resting or transitioning. Let’s tighten that up!
Segments to Improve:
Now, let’s talk about the segments where you can really shine and turn weaknesses into strengths. Here are the key areas to focus on:
- Running Segments: Your total running time indicates that this is the area that can improve the most. Focus during training: 98%. Potential Improvement: 06:01 (from 55:27 to 49:26).
- Ski Erg (3:41): 11th percentile is a wake-up call. You need to work on your upper body endurance and explosiveness. It’s not just about the legs, folks!
- Sled Push (1:24): 13th percentile shows you’re strong but need to build that power endurance. This exercise can be a game-changer in your performance.
- Wall Balls (3:21): 2nd percentile—yikes! This is another critical area to address if you want to be competitive. Precision and strength are key here.
- Roxzone (9:58): 92nd percentile indicates time lost during transitions—let’s turn that into a smooth operation!
Training Strategies:
Here’s how we’ll tackle these improvements:
- Running:
- Long Runs: Incorporate weekly long runs (10-15 km) at a moderate pace to build endurance.
- Interval Training: Add intervals—try 5 x 800m at a pace faster than your target race pace, with equal rest time. This helps improve speed and stamina.
- Pace Runs: Practice race pace runs to get comfortable with your target speed; it’s like getting used to wearing that new pair of running shoes.
- Ski Erg:
- Technique Drills: Focus on your form. Keep your core tight and engage your legs with each pull.
- Interval Work: 30 seconds on, 30 seconds off for 10 rounds. Aim for maximal effort during the work phase.
- Sled Push:
- Heavy Pushes: Work on pushing heavier sleds for short distances (20-30 meters) to build power.
- Endurance Pushes: Alternate between heavy and lighter sled pushes to develop both strength and muscular endurance.
- Wall Balls:
- Form Checks: Focus on your squat form and ensure you’re engaging your core when throwing.
- Volume Training: Start with sets of 10-15 reps and gradually increase the number as your strength improves.
- Roxzone Transition:
- Practice Transitions: Simulate race conditions in training by moving quickly between exercises with minimal rest.
- Overall Fitness: Work on your general fitness levels with circuit training that mimics the Hyrox events.
Race Strategies:
Race day isn’t just about showing up; it’s about executing your plan:
- Pacing: Start strong but don't empty the tank too soon. Maintain an even effort throughout the running segments.
- Breathing: Keep your breathing steady during transitions; it’s the key to keeping your heart rate in check.
- Mindset: Keep a positive mindset. Visualize each segment and your success. You’ve trained hard; now it’s time to shine!
Conclusion:
Hemi and Arbie, your performance in Sydney was a solid stepping stone, but I know you both have the potential to shine even brighter! With the next races in mind—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26—this is the perfect time to put that training plan into action.
Remember, “The only way to get better is to push your limits.” You’ve got this! Let’s see you crush those upcoming races—be the athletes that others aspire to be! 💪💥
And remember, in the world of Hyrox, “If you’re not sweating, you’re not working hard enough.” So let’s get to work! See you at the next training session—let’s make it count!
Your Rox-Coach is here to guide you every step of the way. Keep grinding, and let’s unleash that inner beast! 🏆