Justin Micallef, Zachary Wheatley Hyrox Result

Overall Performance:

Justin and Zachary, you both put in a solid effort in the HYROX doubles competition! Finishing with an overall time of 01:25:38 places you in the top 65% of a competitive field. That’s no small feat! Your pacing was fairly consistent throughout the race, but there are definitely areas we can hone in on for improvement.

Looking at your Total Running Time of 48:18, which is just 29 seconds faster than the average for your finishing time, it’s clear that you both have a strong running profile. However, we need to make sure that your strength segments match that speed! The goal is to turn those fast legs into an unbeatable combination of running and strength. Remember, "The only easy day was yesterday." - Navy SEAL motto. Keep that fire burning! 🔥

Segments & Race Analysis:

Breaking down your race, let’s dive into how each segment performed compared to the average:

• Running 1: A fantastic start at 04:55, just a bit faster than average. You set the tone early, and that’s great! This shows you can handle the adrenaline of race day.
• Ski Erg: At 04:00, you were right in the mix. A slight improvement here could push you even further up in the ranks.
• Sled Push: Here’s where we hit a bump. Clocking in at 01:22, this segment is your weakest link. We need to amp up those leg and core muscles to tackle this beast.
• Burpees Broad Jump: Not too shabby at 03:53! You're in a solid ranking percentile, and with some tweaks, you could easily shave time off.
• Roxzone: This segment needs attention. Spending 10:33 here—2:25 longer than average—indicates that your transitions need work. Managing your rest and recovery during the race will be key to improving this.

Your running segments were generally strong, but we can’t ignore that some of your strength segments need to catch up. You’re showing that you can run fast, but we need you to be just as explosive in those strength challenges!

Segments to Improve:

Now, let’s get into the segments that could use some serious love. We’ve identified two key areas to focus on:

• Sled Push:
• Current Time: 01:22
• Potential Improvement: 00:34
• Focus during training: 100% (this should be your top priority)
• Training Strategies:
  • Heavy sled pushes: Aim for 4-5 sets of 20-30 meters at a challenging weight. Rest as needed but keep it to a minimum to build your endurance.
  • Leg press: Incorporate this into your routine to build leg strength. 3-4 sets of 8-12 reps will do wonders!
  • Core stability exercises: Planks and hollow holds will improve your core strength, which is crucial for maintaining form during the push.
• Roxzone:
• Current Time: 10:33
• Potential Improvement: 00:41
• Focus during training: 71%
• Training Strategies:
  • Transition drills: Set up a mock course that mimics your race. Time how quickly you can transition between running and strength exercises to simulate race conditions.
  • Interval training: Incorporate high-intensity intervals to boost your overall fitness. This will help with quicker recoveries and reduce your time spent resting.
  • Breathing techniques: Practice controlling your breath during transitions to stay calm and efficient.
• Burpees Broad Jump:
• Current Time: 03:53
• Potential Improvement: 00:16
• Focus during training: 28%
• Training Strategies:
  • Speed drills: Do sets of 10 burpees with a broad jump, focusing on explosive power. Aim for 4-5 sets.
  • Plyometric training: Box jumps and jump squats can enhance your explosiveness and agility.
  • Technique refinement: Film your burpee technique and analyze it. Small adjustments can lead to significant time savings.

Race Strategies:

When it comes to race day, strategy is everything. Here are a few tips to keep in mind:

• Pacing: Start strong but don’t blow your load in the first segment. Monitor your exertion levels and save some energy for the later rounds.
• Transitions: Practice those transitions! Knowing exactly where to place your gear and how to move seamlessly from one segment to the next will save you precious seconds.
• Hydration: Keep yourself hydrated before and during the race, but don’t overdo it. You don’t want to be running to the bathroom instead of the finish line! 🚽

Conclusion:

Justin and Zachary, your dedication to this sport is commendable! With your upcoming races at HYROX Perth and Cigna Healthcare HYROX Hong Kong on the horizon, you have the perfect opportunities to implement these strategies and improvements. Let’s get to work and turn those weaknesses into strengths! Remember, "You are not the average; you are extraordinary!" 💪

Keep pushing your limits, and let’s bring home some medals! And as always, if you’re not sore after a workout, were you even working out? 😂 Stay strong, stay focused, and let’s make your next race the best one yet!

Stay relentless,

The Rox-Coach