Steven King, Reece Kelly Hyrox Result

Overall Performance:

Steven, you tackled the course with solid determination and grit, finishing with an overall time of 01:41:59. That puts you in the top 73% of 1355 athletes, and 94th in your age group! You’ve got the heart of a lion, but let’s talk about pacing. Your total running time of 56:03 was actually faster than the average by 3:03, which means you’re more aligned with a runner profile. However, your performance in strength-based segments, particularly the sled push and burpees broad jump, indicates a need to balance your training. Remember, it’s not just about how fast you can run; it’s about being a complete athlete. Don’t just be a gazelle on the track; be a lion in the gym! 🦁💪

Segments & Race Analysis:

Let’s break down your race. You started strong with the running, but that first segment (Running 1: 09:15) was a bit off, clocking in 3:28 slower than the average. It’s easy to get excited and overdo it at the start, but pacing is key. You want to be like a well-cooked steak – seared on the outside but juicy and tender on the inside. The segments following the first run showed some solid performances, especially with your best running lap at 5:40 during Running 2, where you were 1:05 faster than average. However, things started to slow down again in the later runs, particularly Running 4 (05:57) and Running 8 (09:37), where you gained significant time compared to average. This suggests a bit of fatigue setting in, likely due to the transitions and strength segments that may have drained your energy. Your roxzone time of 13:23 was also slower than average by 2:59, indicating that more time was spent transitioning between exercises, which could be improved with better overall fitness and quicker transitions.

Segments to Improve:

Here are the segments where you can focus your training efforts:

• Burpees Broad Jump: Current Time - 06:20; Potential Improvement - 01:57 (Goal: 04:23). Focus during training: 54%. The burpees broad jump is your Achilles heel right now. To improve, focus on explosiveness. Incorporate plyometric drills into your routine. Think box jumps, squat jumps, and jump rope sessions. Aim for 3-4 sets of 10 explosive movements with minimal rest to simulate the race environment. Work on your form – ensure you’re landing softly and using your arms to generate upward momentum. If you’re struggling with fatigue after the sled push, consider breaking down the burpees into smaller sets during training. Start with 8-10 reps, rest, and repeat. This will help build endurance without burning out too quickly.
• Total Running Time: Current Time - 56:03; Potential Improvement - 01:30 (Goal: 54:33). Focus during training: 42%. Since you’re running faster than average, it’s time to boost that strength. Incorporate hill sprints and long runs at a conversational pace into your weekly routine. This will build both your aerobic capacity and leg strength. Schedule at least one long run each week and work on interval training to improve speed and endurance. Also, practice your pacing during these runs. You want to feel strong towards the end of each distance, not like you’ve run a marathon in the first half!

As you work on these segments, don’t forget to also focus on your overall fitness and transition times. Set up mock races during your training where you simulate the transitions without breaks. Make it a game! Challenge yourself to beat your previous transition times.

Race Strategies:

For your next race, let’s implement some killer strategies:

• Pacing: Start with a more conservative pace during your initial run. Aim for about 80% of your max effort, and gradually increase as you feel comfortable. You want to finish strong, not gasping for air after the first segment.
• Transitions: Practice your transitions as if they were the race itself. Time them and make note of where you can improve. Consider wearing a stopwatch to keep yourself accountable and set benchmarks for each transition.
• Strength Segments: For the sled push and pull, focus on your form. Keep your core engaged and drive with your legs. This will help you conserve energy for the runs that follow. Think of yourself as a well-oiled machine; every part needs to work together. And remember, if you can push a sled, you can conquer anything! 🏋️‍♂️
• Nutrition: Don’t underestimate the power of nutrition! Fuel your body properly in the days leading up to the race. Think of it like filling up your car before a long trip – you wouldn’t want to run out of gas halfway there, right?

Conclusion:

Steven, the journey to becoming an elite athlete is paved with grit and determination, and you’ve shown that you have both in spades! Your next races, including HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26, are excellent opportunities to implement all that you’ve learned. Focus on your pacing, strengthen your weaknesses, and nail those transitions. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep that fire alive! 🔥

And hey, if you ever feel like giving up, just remember: even the best athletes have days where they want to hit the snooze button. But they don’t – and neither should you! Keep pushing, keep grinding, and let’s get ready to crush those next races together. You got this, champ! 💥

- The Rox-Coach