Ricky Kakwani, Baron Wills Hyrox Result

Overall Performance:

Ricky and Baron, you've just tackled an intense Hyrox competition, finishing with a solid overall time of 01:40:59. You placed 996 overall out of 1355 athletes, landing in the top 73%, and 147 in your age group (35-39), which puts you in the top 67%—not too shabby! 🏆

Considering your total running time of 50:50, which is a whopping 7:51 faster than average, it’s clear you're more on the running side of the hybrid spectrum. That’s great news for your endurance, but it suggests you need to work on your strength segments to balance out your performance. Your pacing was decent, with a best running lap of 05:34, but we need to tighten up those segments where you lost time. Remember, slow is smooth, and smooth is fast… unless you’re standing still! 😄

Segments & Race Analysis:

Your race segments showcase a mix of strengths and areas begging for attention. You kicked off strong with a 05:34 in Running 1, which was 27 seconds faster than average—great start! However, as the race progressed, your running times began to slip. Running 2 was still competitive, but Running 3 and 4 saw a decline of 1:26 and 1:24 respectively. It seems like the fatigue from the strength segments may have impacted your running. The transition times (Roxzone) also indicate that you spent a bit more time resting than the average, which could be a sign of needing to sharpen your transition efficiency.

On the strength side, your performance on the Sled Pull (08:43) was significantly behind the average, costing you valuable time. This segment stands out as a key opportunity for improvement. Your Ski Erg and Burpees Broad Jump performances were commendable, ranking in the 96th and 95th percentiles respectively. However, the Wall Balls at 06:40 and Farmers Carry at 02:30 could use a boost, as they were in the 99th and 100th percentiles for time lost. Let's focus on these areas to turn them into strengths!

Segments to Improve:

• Sled Pull
  • Current Time: 08:43
  • Potential Improvement: 04:23 (target: 04:20)
  • Focus during Training: 63%
  • Drills and Techniques:
    • Incorporate heavy sled pulls into your weekly routine. Aim for 3 sets of 30 meters at a weight that challenges you but allows you to maintain form.
    • Practice explosive starts by incorporating resisted sprints (using bands or sleds) to develop power.
    • Focus on your grip strength with Farmer's Carries to improve your ability to hold onto the sled longer.
• Wall Balls
  • Current Time: 06:40
  • Potential Improvement: 01:21 (target: 05:19)
  • Focus during Training: 19%
  • Drills and Techniques:
    • Incorporate high-rep wall ball workouts into your regimen; aim for sets of 20-30 reps with a focus on form and speed.
    • Use a lighter ball to train for speed and then gradually increase the weight to build strength.
    • Combine wall balls with short sprints to mimic race conditions and improve your cardiovascular capacity while fatigued.
• Farmers Carry
  • Current Time: 02:30
  • Potential Improvement: 00:27 (target: 02:03)
  • Focus during Training: 6%
  • Drills and Techniques:
    • Incorporate longer distances into your carries; aim for 60-100 meters at a challenging weight.
    • Practice grip-focused exercises like dead hangs or towel pulls to enhance your grip strength.
    • Integrate carries into circuits with other exercises to mimic race conditions and improve your overall endurance.
• Burpees Broad Jump
  • Current Time: 04:43
  • Potential Improvement: 00:25 (target: 04:18)
  • Focus during Training: 6%
  • Drills and Techniques:
    • Incorporate more explosive movements into your training, such as box jumps or broad jumps, to build power.
    • Practice burpees with a focus on speed; time yourself to complete a certain number of reps and reduce that time each week.
    • Combine burpees with other high-intensity movements to increase your overall metabolic conditioning.

Race Strategies:

During your next race, consider these strategies to enhance your performance:

• Pacing: Start with a strong but controlled pace. You want to feel good after the first running segment; too fast can lead to a crash later.
• Transition Efficiency: Work on smooth transitions. This means practicing the movements right before and after each segment to ensure you’re not wasting time. Every second counts, and those transitions can add up to minutes over the course of the race!
• Focus on Breathing: During strength segments, keep your breathing steady. It’s easy to get flustered, but remember to breathe—after all, it’s the one thing that keeps you alive! 😅

Conclusion:

Ricky and Baron, you’ve got a solid foundation to build on with your recent performance, and the next races are just around the corner to keep that momentum rolling! Your next challenges are the HYROX events in Perth on September 5-6 and the Cigna Healthcare HYROX in Hong Kong on July 26. That's a packed schedule, but it’s a perfect opportunity to apply everything you've learned and improve on those weaknesses!

Keep pushing your limits, and remember: “The only way to grow is to embrace discomfort.” Now go out there and crush it again! 💪💥

And remember, if you’re not sweating, you’re not working hard enough. Unless you’re just really good at standing still, in which case, you might want to work on your strategy! 😄

Stay strong, stay focused, and let’s get ready to dominate the next races!

Yours in fitness,

The Rox-Coach