Keith Szeto, Ismael Esplana Hyrox Result

Overall Performance:

Keith and Ismael, what a journey you both had in the Hyrox Doubles competition! With an overall time of 1:30:09, you landed in the top 69% of 1355 athletes and 35th in your age group. That’s a solid performance! 💪 Your pacing was quite strategic, but there are areas where you can sharpen your edge. Given the total running time of 50:04, you’ve shown a tendency toward being a stronger runner, which is great. However, there's always room to build your strength and endurance to match that running prowess.

Now, while you both started strong, there are segments where you can tighten up the ship. The first segment was an impressive 5:03 on your best lap, but as the race progressed, some segments lagged behind the average. Remember, it’s not just about how fast you start, but maintaining that speed while transitioning smoothly through each zone. Think of it as a rollercoaster ride; you want to enjoy the highs without feeling like you're stuck on a slow loop! 🎢

Segments & Race Analysis:

Taking a closer look at your race, it's clear that some segments were your shining stars while others were a bit dim. The Ski Erg and the Sled Pull segments were excellent, ranking at the 91st and 85th percentiles respectively. On the other hand, the Sled Push and the overall Roxzone time showed areas where time slipped away. The Roxzone time of 10:00 is significantly above average, which indicates a need for improvement in fitness and transition time. Think of the Roxzone as your pit stop; the quicker you get in and out, the faster you’re back on the track! 🏃‍♂️💨

Your running performance overall was commendable, especially given the total running time being faster than average. However, segments like Running 4 and the final Running 8 saw a drop in pace, indicating potential fatigue or a pacing issue. It’s crucial to manage your energy efficiently throughout the race, so that you’re not leaving it all on the first lap. Remember, even a marathon is just a series of short runs strung together!

Segments to Improve:

Now, let's dive into the specific segments that need some TLC:

• Wall Balls: Current Time: 5:41 | Potential Improvement: 00:50 | Focus during Training: 46%
• Sandbag Lunges: Current Time: 4:39 | Potential Improvement: 00:25 | Focus during Training: 23%
• Total Running: Current Time: 50:04 | Potential Improvement: 00:18 | Focus during Training: 16%

Wall Balls: This segment took a toll on your time. To improve here, focus on building strength in your legs and core. Consider integrating high-rep wall ball workouts into your training, aiming for 15-20 reps per set. Work on your technique: make sure your squat is deep enough to engage your glutes and quads fully. Keep your elbows high and catch the ball at shoulder level to get a fluid motion. A great drill is to perform wall balls superset with squat jumps to build explosive strength.

Sandbag Lunges: The sandbag lunges are a killer, but they don’t have to be! To improve this segment, incorporate more unilateral leg work into your routine. Try doing weighted lunges with the sandbag at your side or on your shoulders. Focus on keeping an upright torso and maintaining a steady pace throughout. Aim for sets of 10-15 lunges on each leg, and mix in some walking lunges to build endurance and stability.

Total Running: The total running time could see a boost with more targeted work. Incorporate interval training into your routine, alternating between high-intensity sprints and recovery jogs. Try doing fartlek runs where you mix bursts of speed with slower paces. This will help with both speed and endurance, ultimately enhancing your overall running efficiency.

Race Strategies:

As you gear up for your next races, let’s talk strategy. Here’s how to maximize your performance:

• Pacing: Start strong but not too fast. You want to hit that sweet spot where you’re pushing your limits without hitting the wall early. Aim to keep your heart rate in a manageable zone for the first half of the race.
• Transition Time: Make your transitions as smooth as possible. Practice quick changes between exercises in your training sessions to replicate the race environment.
• Nutrition: Don’t underestimate the power of nutrition! Ensure you’re fueling your body properly before and during the race. Consider energy gels or chews during the race to keep your energy levels high.
• Mindset: Keep your head in the game! Visualize each segment and stay positive. Remember, “You can’t hurt me” – be your own biggest cheerleader out there!

Conclusion:

Keith and Ismael, you’ve shown great potential and resilience in this race, and with focused training, you can turn those weaknesses into strengths. The 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

It’s time to get back to training, fine-tune those segments, and crush those upcoming races! Remember, as David Goggins says, “You are now about to enter the pain cave.” Embrace it! You’ve got this! And hey, if anyone asks why you’re running so hard, just tell them you’re chasing greatness – and maybe a donut afterward! 🍩 Keep pushing, keep grinding, and let’s turn those goals into reality. This is The Rox-Coach, signing off! 💥🏆