Aaron Calder, James Law Hyrox Result

Overall Performance:

Aaron and James, first off, kudos for pushing through the grind of the Hyrox competition! Your overall time of 01:23:19 places you in the top 61% out of 1355 athletes, which is nothing to sneeze at—unless you're doing burpees, then that would just be rude. You guys showcased a solid performance, but there are definitely areas to sharpen as you look towards your next races. With a total running time of 45:26, you clocked in quicker than average by nearly two minutes. This suggests that you have a strong running profile, but you’ve got to balance that with your strength training to take your performance to the next level. Your pacing was a bit of a roller coaster; you started strong but had some slower segments later on. Let's dig deeper and refine those areas, shall we?

Segments & Race Analysis:

Breaking down the race, your running splits tell an interesting story. You kicked off with a solid 04:44 in the first segment, which was a strong start—great job! However, things began to shift with subsequent runs where you dipped below average. For example, your Running 2 split of 04:53 was a bit slower than average, which suggests you may have lost some steam. The Roxzone time of 08:36 indicates a slower transition, meaning you could optimize your time spent in between exercises. This is crucial because those seconds add up fast, like a rubber band ready to snap back! A good rule of thumb is to treat your transitions as serious as your workout segments.

Segments to Improve:

Here’s where we can make some magic happen. Let’s focus on three key segments that showed a lot of potential for improvement:

• Sandbag Lunges - Your time was 04:41, and we believe you can bring that down to 03:51, which is a potential improvement of 00:50 (Focus during training: 39%). This is a critical area for you to tackle; lunges are a full body workout that also taxes your grip strength and core stability. During your training, implement the following drills:
  • Weighted Lunges: Perform walking lunges with a sandbag or kettlebell. Keep your core tight and maintain a straight back.
  • Speed Lunges: Set a timer and see how many lunges you can do in a minute. Focus on form but also speed!
  • Sandbag Drills: Incorporate dynamic sandbag movements like cleans or carries before lunges to simulate fatigue.
• Sled Pull - Your time was 04:08. Aiming to improve that to 03:33 gives you a potential improvement of 00:35 (Focus during training: 27%). To crush this segment, try:
  • Heavy Resistance Drills: Use heavier sleds or resistance bands to build strength.
  • Interval Training: Pull the sled at high intensity for 20-30 seconds, followed by a rest period.
  • Form Focus: Check your form—keep your hips low and drive with your legs, not your back!
• Farmers Carry - Currently at 02:03, you can aim to get this down to 01:47, a potential improvement of 00:16 (Focus during training: 12%). Here’s how to work on that:
  • Distance Carry: Practice carrying weights over longer distances. Your grip strength will thank you!
  • Varied Terrain: Mix up your carrying surfaces—grass, gravel, and inclines—to simulate race conditions.
  • Timed Carries: Set a timer for max distance; this will help you push your limits.

Race Strategies:

As you prepare for the next race, let's talk about some strategies that will keep you sharp and ready to crush it:

• Pacing: Start strong but don’t blow your load in the first segment. Aim to maintain a steady pace instead of going all out. Remember, it’s a marathon, not a sprint—unless you’re sprinting!
• Transitions: Treat transitions like an exercise in themselves. Have a plan for how you’ll move from one segment to the next. Visualize it, practice it, and execute it. Less time resting means more time crushing personal records!
• Nutrition: Fuel your body well leading up to your race. You’re not just an athlete; you’re a finely tuned machine—feed it premium fuel! 💪
• Mental Game: Stay positive. As David Goggins says, “When you think you’re done, you’re only at 40% of your total potential.” Push through that mental barrier! 💥

Conclusion:

Aaron and James, you’ve got a solid foundation to build off of, and with a little fine-tuning, you can elevate your performance even more! Your upcoming races in HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26 are prime opportunities to showcase your improvements. The key is to stay focused, keep pushing your limits, and remember that every second counts. Let's turn those potential improvements into reality, one rep at a time!

In the words of Jocko Willink, “Discipline equals freedom.” So lace up those shoes and tackle your training with the intensity of a lion on the chase! 🏆

Now, get out there and own it! You got this, Rox-Coach is here cheering you on every step of the way! 💪