John Semau, Jerome Robertson Hyrox Result

Overall Performance:

First off, let’s take a moment to recognize the effort you've put into this Hyrox race, John and Jerome! Finishing with an overall time of 02:21:39 puts you both in the top 74% of 1355 athletes, and that’s no small feat! You guys showed real grit out there, especially given your results in the age group category, where you ranked 95.

Now, let’s break down the performance. The overall time shows that you both have a solid runner profile, with a total running time of 01:27:20 that is 02:19 faster than average. That’s impressive! Your pacing was on point for the first two runs, but things seemed to slow down a bit during the latter segments. Remember, maintaining your pace is crucial; you don't want to feel like you're running a marathon at the end of a sprint, right?

Your strengths are evident in your running segments, particularly in the first half. You both started strong, but the challenge is to keep that momentum going. We'll get into specifics shortly, but it’s clear you both have the potential to push your limits further and elevate your overall performance. After all, as David Goggins says, “Don’t stop when you’re tired. Stop when you’re done.” Keep that mindset and let’s dive into the details!

Segments & Race Analysis:

Analyzing your race segments, it’s clear that you excelled in the early running laps, especially with a blistering time of 07:15 in Running 1, which is 01:38 faster than average. The Ski Erg was another highlight, where you both ranked 100 percentile! But as we progressed through the sled push and sled pull, it became apparent that these strength-based segments need a bit more work. The Sled Push time of 01:55 and Sled Pull at 03:37 are noticeably slower compared to the average, and these are areas that we can target for improvement.

The transition, or Roxzone, was another aspect that could use some fine-tuning. At 16:34, this was 02:38 slower than average. This tells us you may have lost some time in recovery or transition between exercises. Think of it this way: it’s like trying to make a perfect sandwich but taking too long to get the ingredients together—get in, get out, and keep moving!

Segments to Improve:

Now let’s focus on the segments where there’s the most room for improvement. Based on the analysis, your training should emphasize the following areas:

• Total Running Time: Aim to cut down your running time by 29:43. This means focusing on improving your overall running efficiency. With 83% of your training dedicated here, you can really transform this segment.
• Sandbag Lunges: You can potentially improve this segment by 02:50. Allocate about 7% of your training efforts here to enhance your strength and endurance.
• Burpees Broad Jump: Focus on reducing your time by 01:59, dedicating around 5% of your training to refine technique and explosiveness.
• Rowing: Improving by 00:23 is achievable with a 1% focus on your technique and power output.
• Farmers Carry: You can shave off 00:22 from your time with a similar 1% focus, enhancing grip strength and endurance.
• Ski Erg: With a potential improvement of 00:21, this is a minor focus area (0%), but refinement can help your overall performance.

To turn these segments into strengths:

• Running Drills: Incorporate interval training sessions twice a week. For example, do 5 x 800m sprints with a 2-minute rest in between. This will build your speed and endurance simultaneously.
• Strength Training for Sled Push/Pull: Focus on compound lifts like squats and deadlifts, along with sled drags and pushes in your routine. Aim for 2-3 sessions a week, focusing on high weight with low reps.
• Sandbag Lunges: Practice weighted lunges with a focus on form. Aim for 3 sets of 10-15 reps weekly, gradually increasing the weight. Additionally, do lunge variations to target different muscle groups.
• Burpees Broad Jump: Practice burpee variations with explosive jumps. Start with 10 burpees followed by a broad jump; do this for 3 rounds with minimal rest.
• Rowing Technique: Focus on your stroke efficiency. Work on a 20-minute steady-state row followed by 5 x 1-minute sprints with a 1-minute rest.
• Farmers Carry: Use heavier weights gradually; aim for 3 sets of 30-50 meters while maintaining proper posture. This will improve grip and core stability.
• Ski Erg Drills: Integrate intervals with varying intensities. For example, 30 seconds at high effort followed by 1 minute at a moderate pace for a total of 15 minutes.

Remember, every ounce of effort you put into these improvements will pay off in the long run. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in training, the freer you’ll be during the race!

Race Strategies:

Let’s talk about the strategies for your upcoming races in Perth and Hong Kong. Here’s what I recommend:

• Pacing Strategy: Start at a controlled pace in the first half. You both demonstrated a strong opening lap, but maintaining that speed throughout is crucial. Use the first two runs to set a solid base, then strategically pick up the pace during the latter running segments.
• Transition Focus: Work on your transitions. Practice moving quickly between exercises during training to mimic race conditions. Aim for short, sharp transitions to minimize Roxzone time.
• Nutrition and Hydration: Make sure to fuel properly before and during the race. Consider using energy gels or chews during the runs to keep energy levels up.
• Team Coordination: Since you’re competing as a duo, communicate effectively throughout the race. Decide who takes on which segments based on strengths and weaknesses, and support each other through the tougher segments.
• Mindset Preparation: Visualize your race strategy. Picture yourself executing each segment perfectly. Mental preparation is just as important as physical training.

Remember, the goal is progress, not perfection. Embrace the discomfort and challenges that come your way—after all, as Goggins says, “You are not in competition with anyone but yourself.” Keep pushing and striving for greatness! 💪

Conclusion:

In conclusion, John and Jerome, you both have laid a solid foundation to build upon. With your dedication and the right focus on improving those key segments, you can unlock even greater potential in the upcoming races. The next races in Perth and Hong Kong are perfect opportunities to test these strategies and see how far you've come.

Remember, every race is a step towards becoming a better athlete. Embrace the discomfort, learn from your experiences, and keep pushing your limits. You got this! Together, you’ll crush your next races and come out stronger on the other side.

Keep that fire burning, and don’t forget to laugh along the way—because if you don’t laugh, you might just cry when you see those burpees! 😄 So, lace up those shoes, hit the gym, and let’s make this season one for the books!

As David Goggins says, “The only way to get to the other side is to go through it.” Let’s go through it together, and I’ll be with you every step of the way. This is Rox-Coach, signing off! 💥🏆