Joseph Ferrer, Richard Ferrer Hyrox Result

Overall Performance:

Joseph and Richard, what a journey you both had in the recent Hyrox race! Finishing at an overall time of 01:34:25 puts you in the top 71% of 1,355 athletes—solid work! In the age group 25-29, you landed at 296, which is in the top 72% of 408 competitors. Not too shabby for a couple of warriors! 💪

Your overall pacing indicates that you might be a bit more of a runner than a strength athlete. Your total running time of 51:57 is faster than average, which shows you've got the speed—just need to work on the strength components to match. Your first running segment was a blazing 04:34, which is a whole minute faster than average. That’s impressive, but it also means you might have gone out a bit too fast. Remember, sprinting into the race doesn’t guarantee you’ll finish strong. As Goggins says, “Don’t stop when you’re tired; stop when you’re done.” Keep that in mind as you pace yourselves in future races!

Segments & Race Analysis:

In terms of your segments, the analysis shows a clear picture of strengths and areas needing work. Your running was solid, but you struggled a bit with some of the strength elements. Let’s break it down:

• Running Segments: Your running segments were consistently faster than average, but the last few saw a drop-off in pace, particularly in Running 8, where you clocked in at 09:29, 1:47 slower than average. This may indicate fatigue from earlier segments or a need to pace yourself better.
• Ski Erg and Sled Push/Pull: The Ski Erg segment was strong, and you were only 8 seconds slower than average. However, the Sled Push and Sled Pull segments showed potential for improvement, being 12 and 39 seconds slower than average, respectively. This indicates a need for more strength training.
• Roxzone: The Roxzone time of 10:42 was 1:29 slower than average. This is where transitions are key. You need to hustle in and out of those zones like a pro! Time spent resting or transitioning is time that you could be racing!

Segments to Improve:

Now, let’s focus on the segments that need your attention:

• Sandbag Lunges: Current Time: 04:57, Potential Improvement: 00:31 (Target: 04:26), Focus during training: 28%

This segment has a lot of potential for improvement. To enhance your performance, focus on building leg strength and endurance through targeted exercises. Try these drills:

• Weighted Lunges: Perform lunges with added weight to build strength. Start with light weights and progressively increase.
• Single-Leg Deadlifts: Improve balance and strength in each leg, crucial for lunges.
• High-Rep Bodyweight Lunges: Incorporate these into your routine for endurance.

Practice maintaining a steady pace throughout the lunges, focusing on form rather than speed, as this will help with efficiency during the race.

• Sled Pull: Current Time: 04:35, Potential Improvement: 00:29 (Target: 04:06), Focus during training: 26%

For the sled pull, a big focus on back and grip strength is essential. Here’s how to improve:

• Deadlifts: This is the king of strength exercises. Building overall strength is crucial for sled pulls.
• Farmer’s Walk: Carry heavy weights for distance to improve grip strength and total body strength.
• Sled Drags: Incorporate sled drags into your training regimen to mimic race conditions.

These exercises will directly translate to better performance in the sled pull segment. Remember, “Pain is just weakness leaving the body!”

• Total Running: Current Time: 51:57, Potential Improvement: 00:29 (Target: 51:28), Focus during training: 26%

To improve your total running time, work on your endurance and pacing strategy. Here are some suggestions:

• Interval Training: Incorporate high-intensity interval training (HIIT) sessions to build speed and stamina.
• Long Runs: Don’t forget to add longer, slower runs to build your aerobic base.
• Pacing Drills: Practice running at a steady pace that feels challenging but sustainable, particularly for longer distances.

Remember, “You’re not here to be average. You’re here to be awesome!”

Race Strategies:

As you prepare for your next races, here are some strategies to keep in mind:

• Pacing: Start strong but remember to conserve energy for the latter parts of the race. The first run shouldn’t leave you gasping for air. Aim for a more balanced approach.
• Transitions: Focus on minimizing transition time. Practice getting in and out of the Roxzone quickly. A few seconds saved here can make a big difference in your overall time.
• Nutrition: Ensure you’re fueling properly before the race and during the transitions. Hydration and proper nutrition can help maintain energy levels throughout the event.
• Mental Preparation: Visualize your race. Picture yourself executing each segment perfectly. As Jocko Willink says, “Discipline equals freedom.” Your mental game is just as crucial as the physical!

Conclusion:

Joseph and Richard, you’re on the right track. With focused training on the segments that need improvement and refining your race strategies, you’ll be a force to reckon with in the next events. Your next races are just around the corner:

• HYROX Perth, Date: 2025-09-05
• HYROX Perth, Date: 2025-09-06
• Cigna Healthcare HYROX Hong Kong, Date: 2025-07-26

Mark those dates and start preparing to crush those races! Remember what Goggins says: “You will never learn from your mistakes if you don’t get out there and make them.” So go out there, refine your skills, and let’s make those improvements count! Together, you can turn weaknesses into strengths. Keep pushing, keep training, and enjoy the journey. You got this! 💥🏆

Sincerely, your Rox-Coach!