Niko Verzosa, Michael Gabriel Hyrox Result

Overall Performance:

Niko Verzosa and Michael Gabriel, you both took on the challenge of the Hyrox race head-on, emerging with an overall time of 01:45:41. This places you in the top 74% of 1355 athletes—a solid accomplishment! Your performance shows that you have a strong running capacity, as evidenced by your total running time of 01:02:53, which is only 46 seconds slower than the average. This indicates that you both have a runner's profile but also highlights a potential need to focus on strength training in the coming weeks. Remember, running fast is great, but Hyrox is all about maintaining that speed while tackling the strength segments. As David Goggins would say, “You have to be willing to go to war with yourself.” Time to gear up for that war on the strength front! 💪

Segments & Race Analysis:

Let’s break down how you fared across the different segments:

• Running 1: You kicked off strong with a split of 05:19, which is 38 seconds faster than average and placed you in the 70th percentile—great start!
• Running 2: Then came the Ski Erg, where you clocked 04:12, only 11 seconds off the average. Solid performance here; you're in the 78th percentile.
• Running 3: This was a bit of a dip with a 06:26 split, which is 1:09 slower than average. It seems like the sled push might have taken a toll.
• Sled Push: At 01:27, you’re about 42 seconds behind the average, which suggests that this is a critical area to work on. Strength is key here.
• Burpees Broad Jump: You crushed this with a time of 05:00, 34 seconds slower than average, landing you in the 97th percentile. Keep that fire burning!
• Farmers Carry: You completed this segment in 02:46, which is about 44 seconds slower than average. This is a significant area for improvement.
• Roxzone: You spent 12:18 here, which is 1:18 longer than average. This indicates a need to tighten up those transitions—every second counts!

As a whole, your pacing during the first segment was exceptional, but it seems the sled push and farmers carry segments dragged down your overall performance. You're doing well in the endurance department, but let's turn that strength around too!

Segments to Improve:

Now let’s dive into the segments with the most potential for improvement:

• Total Running Time:
  • Current Time: 01:02:53
  • Target Time: 55:28
  • Potential Improvement: 07:25
  • Focus during Training: 86%

  To improve your running time, focus on interval training—think 400m repeats at race pace with short rests in between. Incorporate long runs to build endurance and tempo runs to improve your lactate threshold.

• Farmers Carry:
  • Current Time: 02:46
  • Target Time: 02:06
  • Potential Improvement: 00:40
  • Focus during Training: 7%

  To improve this segment, practice carries with heavier weights and shorter distances, gradually increasing your load. Focus on your grip strength and posture—keep your core tight and your shoulders back. If you can make it feel like a walk in the park, you’re golden!

• Burpees Broad Jump:
  • Current Time: 05:00
  • Target Time: 04:28
  • Potential Improvement: 00:32
  • Focus during Training: 6%

  This segment can be improved with plyometric training. Incorporate explosive movements like box jumps and broad jumps to enhance your power output. Also, practice burpees regularly to develop speed and efficiency in your transitions.

By focusing on these areas, you can significantly enhance your overall performance in future races. Remember, the only easy day was yesterday!

Race Strategies:

Here are some key strategies to implement during your next race:

• Pacing: Start strong but controlled; don't blow your load in the first segment. Use your strong running to your advantage but be aware of the strength segments to come.
• Transitions: Practice smooth transitions between segments. A great way to simulate this is by doing brick workouts—run followed by a strength segment to mimic race conditions.
• Stay Hydrated: Hydration is key; make sure you're drinking enough before and during the race. Dehydration can slow you down more than you think!
• Mindset: Keep your head in the game! Use mantras or motivational quotes to push through tough segments. Remember, “When you think you are done, you are only at 40% of your total potential.” Keep pushing that threshold!

Conclusion:

Niko and Michael, your upcoming races are not far off—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. Use these events as milestones for your training and improvement. The key is to build on your strengths while attacking your weaknesses. With the right mindset and training strategies, you’ll be on your way to smashing your goals. Remember, “Success is how high you bounce when you hit bottom.”

So gear up, stay focused, and let’s turn that potential improvement into reality! You’ve got this! 💥🏆

Always here to help you crush it,

The Rox-Coach