Ted Villena, John Paul Ellis Hyrox Result

Overall Performance:

Hey Ted and John Paul! First off, let me just say—congratulations on your performance in the Hyrox competition! Finishing with an overall time of 01:19:56 and placing 762 out of 1355 athletes is no small feat! That puts you in the top 56% overall and top 55% in your age group. Not too shabby for a couple of warriors in the 30-34 category! 💪

Now, let's dive into your race profile. With a total running time of 43:00, which is 2:32 faster than average, it’s clear you both have a solid running background. Your best running lap at 04:42 shows you can put the pedal to the metal when needed. But while you both excel in running, there are definitely some areas in strength where we can make gains. After all, Hyrox isn’t just about running; it’s about running with purpose and power. Remember, "The only easy day was yesterday!" – Jocko Willink

Segments & Race Analysis:

Looking at how you tackled the segments, it’s evident that pacing is a crucial factor for improvement. For instance, your running segments were quite consistent, but some of the strength segments, like the sled push and wall balls, left room for enhancement. You started strong in the race, but let’s be real—maybe a little too strong! Your running 1 at 04:49 is already ahead of the average but could have set a more sustainable pace for later segments. You want to hit that sweet spot where you’re pushing hard but not burning out before the finish line.

Now, let’s talk specifics. The sled push at 01:15 placed you in the 4th percentile. Yikes! That’s like trying to push a boulder uphill while the rest of us are driving a Tesla uphill! The wall balls at 03:47 also saw you trailing behind the average, which indicates that strength training needs to become a focus for both of you. You’ve got the speed; now let’s build that muscle. Remember what Goggins says, "You are not going to die because you are going through pain." Use that mindset to push through those strength segments! 💥

Segments to Improve:

Here’s where the rubber meets the road. Let’s focus on the segments that need the most TLC:

• Sandbag Lunges: Current Time: 04:13; Target Improvement: 33 seconds (03:40); Focus during training: 56%
• Burpees Broad Jump (BBJ): Current Time: 03:35; Target Improvement: 18 seconds (03:17); Focus during training: 31%

Sandbag Lunges:

The sandbag lunges were a significant drag on your overall time. To shave off those precious seconds, focus on strength and stability. Here’s a quick workout plan:

• Sandbag Drills: Include 3 sets of 10 lunges with a focus on form—keep that chest up, and engage your core. It’s not just about the weight; it’s about maintaining control!
• Weighted Step-Ups: 3 sets of 12 reps on each leg. This will help build the muscles used in lunges, and it’s a sneaky way to improve your leg strength without the full commitment of a lunge.
• Endurance Conditioning: Incorporate high-rep lunge variations (20-30 reps) into your HIIT sessions. You should feel the burn but don’t burn out!

Burpees Broad Jump (BBJ):

For the burpees broad jumps, the key is to improve explosiveness and endurance simultaneously. Here’s how to bring the heat:

• Burpee Technique Work: Focus on the form; no flailing! Practice 3 sets of 10 burpees with a jump at the end, and make sure you’re landing softly to prevent fatigue.
• Box Jumps: 3 sets of 8-10 jumps. This will help you gain explosive strength, which is super useful for those broad jumps.
• Plyometric Workouts: Include plyometric circuits in your training—think jump squats, tuck jumps, and explosive push-ups. These will build that necessary power for both BBJ and your overall performance.

When it comes to compromised running scenarios post-exercise, remember to keep your form tight during transitions. If you’re feeling winded after strength segments, practice running at a conversational pace right after to mimic race conditions. This will help your body adapt to the fatigue that comes with Hyrox races.

Race Strategies:

Let’s gear up for the next races, boys! Here are some strategies to implement during your upcoming races:

• Pacing Strategy: Start with a slightly slower pace to conserve energy for the later segments. Think of it as a marathon, not a sprint. We're here for the long haul!
• Transition Time: During transitions, keep moving! Use those seconds to hydrate and prepare for the next segment, but don’t let yourself cool down too much. Remember, every second counts!
• Segment Focus: Mentally prepare for each segment. Visualize yourself crushing the sled push and lunges, and keep that mindset throughout the race. Positivity goes a long way! "You’re not just racing against others; you’re racing against yourself." – Unknown

Conclusion:

As you gear up for the next races—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26—remember to keep these strategies and training focuses in your back pocket. You both have the potential to bring these segments to life and crush your next performance.

Keep pushing yourselves because greatness is not given; it's earned. And just like Goggins says, "You have to be willing to get your hands dirty." Embrace the grind, and let’s turn those weaknesses into strengths! You’ve got this! 💪🏆

Time to lace up those shoes and get training. The Rox-Coach is here to help you unleash your full potential! Let's go out and show them what you're made of! 💥