Peter Ho, Che Man Hyrox Result

Overall Performance:

Peter and Che, you both showed tremendous grit and determination in your recent Hyrox race! Finishing in a time of 01:24:52 and securing an overall rank of 866 puts you in the top 63% of 1355 athletes. Not too shabby for a doubles team in the 55-59 age group! With a rank of 3 in your age group (Top 42%), it's clear that you both have what it takes to compete at a high level. Your total running time of 42:37 is notably faster than average, which indicates a solid runner profile. However, this is a double-edged sword; while it demonstrates your running capability, it also suggests a need for increased strength training to balance out your performance in strength-based segments. Remember, as David Goggins puts it, “The only thing more contagious than a good attitude is a bad one.” Let’s make sure the strength side of your game is just as strong as your running!

Segments & Race Analysis:

Now, diving into the segments, your pacing throughout the race was relatively consistent, but there were moments where you could have pushed harder. Starting with Running 1, you clocked in at 04:37, which is 41 seconds faster than average, demonstrating a strong start. However, as the race continued, your running segments saw some slower times, particularly in Running 5 and Running 6, where you lost over a minute compared to the average. This could indicate that you might have started a bit too fast and paid for it later on. The overall splits reflect a solid running performance, but it’s essential to balance out those running strengths with strength segment improvements.

Your Ski Erg and Sled Pull segments were impressive, both scoring above average. However, the Sled Pull particularly stands out with a +1:15 compared to average, suggesting a lot of room for improvement. The Burpees Broad Jump (BBJ) and Wall Balls segments also need attention. While your Ski Erg placed you in the 93rd percentile, the 88th percentile for BBJ shows you have potential here, but it’s not fully realized. And let's be honest, no one likes to see their wall ball times dragging their overall performance down. The Roxzone time of 10:19, which is 2:21 slower than average, highlights the need for faster transitions between exercises. Improving your overall fitness and working on transition times will drastically enhance your performance.

Segments to Improve:

• Wall Balls: Current Time: 05:56, Potential Improvement: 01:21 (Target: 04:35), Focus during training: 36%
• Sled Pull: Current Time: 04:53, Potential Improvement: 01:14 (Target: 03:39), Focus during training: 33%
• Burpees Broad Jump: Current Time: 04:07, Potential Improvement: 00:32 (Target: 03:35), Focus during training: 14%
• Ski Erg: Current Time: 04:26, Potential Improvement: 00:16 (Target: 04:10), Focus during training: 7%

Now, let’s break these down:

• Wall Balls: To improve your wall ball time, focus on explosive power and endurance. Consider incorporating the following drills:
  • Weighted Squats: Build leg strength to help with the squat portion of the wall balls.
  • Plyometric Training: Box jumps and jump squats can help improve explosiveness.
  • Interval Training: Set a timer for 30 seconds and perform as many wall balls as possible, focusing on form and consistency.
• Sled Pull: To enhance your sled pull, focus on grip strength and core stability:
  • Farmer’s Carries: Increase your grip strength and core stability, crucial for pulling heavy sleds.
  • Deadlifts: Build overall strength in your posterior chain to help with the sled pull.
  • Resistance Band Drills: Practice pulling against resistance bands to mimic sled pulls.
• Burpees Broad Jump: For BBJ, concentrate on minimizing transition time and maximizing efficiency:
  • Burpee Technique Drills: Break down the burpee into segments and practice each component separately for speed.
  • Jump Training: Practice broad jumps to build explosive power needed for BBJ.
  • Speed Work: Incorporate shorter, faster workouts focusing on burpees into your training routine.
• Ski Erg: To improve on the Ski Erg, focus on technique and endurance:
  • Technique Work: Focus on the proper movement mechanics to maximize efficiency.
  • Longer Sets: Incorporate longer intervals on the Ski Erg to build endurance.
  • Core Work: A strong core translates directly to better performance on the Erg.

Race Strategies:

During the race, pacing is crucial, especially in a doubles format. Here are some strategies to consider:

• Start Strong, Finish Stronger: While it’s tempting to start fast (and you did), aim for a more balanced approach. Use the first running segment to get into a rhythm rather than a sprint.
• Communicate: In a doubles race, communication is vital. Coordinate with Che on who takes which segments and how to tackle transitions.
• Transition Practice: Spend time in training working on your transitions. A smooth transition can save precious seconds.
• Stay Hydrated: It’s easy to forget about hydration during the race, but staying hydrated will keep your energy levels up.

Conclusion:

Peter and Che, you both have a solid foundation to build upon as you prepare for your next races, including HYROX Perth in September and Cigna Healthcare HYROX in Hong Kong this July. Let’s turn those weaknesses into strengths and come back even stronger! Remember, “Success is not owned, it is leased. And rent is due every day.” 💪

Keep pushing, keep training, and let’s make those wall balls fly! You’ve got this! And if you feel like you’re struggling, just remember: “Pain is temporary, pride is forever.” So let’s channel that pain into progress and smash those goals! The Rox-Coach is here for you every step of the way! 💥🏆