Teddy Ratsaralafy, Jarrod Croft Hyrox Result

Overall Performance:

Teddy and Jarrod, first off, let me give you both a huge shoutout for your performance in the Sydney Hyrox competition! Finishing with an overall time of 01:31:08 places you in the top 69% of 1355 athletes, which is no small feat. In your age group (35-39), you ranked 134 out of 218, placing you in the top 61%. You’ve shown that you have the heart of a lion and the tenacity of a thousand Hyrox warriors! 🏆

Now, let’s dive into the nitty-gritty. Your pacing strategy had its highs and lows. While you started strong with a robust opening lap of 05:10, your total running time clocked in at 52:11, which is just a touch slower than the average by 6 seconds. This suggests you have a more runner-oriented profile, but there’s room to beef up your strength to match that speed. You’ve got the potential to be a hybrid athlete—think of yourself as the Swiss Army knife of Hyrox! 💪

Segments & Race Analysis:

In terms of your segments, your performance was like a roller coaster—some thrilling climbs and a few dips. You started exceptional with your first run, coming in 22 seconds faster than the average, which is a solid indicator of your cardiovascular capacity. However, as the race progressed, your running segments began to slow down, especially in the last two runs where you logged 06:27 and 09:11. Ouch! Those two segments were like the last mile of a marathon where you start questioning your life choices, right? 😅

Your transitions, or what we call the roxzone, were a bit on the slower side at 11:00, which is 2:01 longer than the average. This indicates that you might have been resting a bit too long between exercises, or perhaps taking a moment to contemplate your life choices. Either way, we can sharpen that up! Let’s tighten those transitions and get you moving faster in between exercises! 🔥

Segments to Improve:

Now, let’s dive into the segments where we can crank up the dial a bit:

• Total Running: You’ve got a potential improvement of 02:01 (from 52:11 to 50:10) with a focus during training of 78%. This is where you need to hone in. You want to be the lightning bolt on the track, not a gentle summer rain!

Training Strategy: Incorporate interval training into your routine. Try 400m repeats at a pace faster than your race pace, resting for 90 seconds in between. Gradually increase the number of repeats as you adapt. This will boost your speed and endurance. Also, add in some tempo runs where you run at a challenging pace for 20-30 minutes. This will help you build that stamina to maintain a faster pace throughout the race.

• Sandbag Lunges: Here we see a potential improvement of 00:27 (from 04:44 to 04:17) with a focus during training of 17%. Those lunges are your nemesis, and we need to turn that around!

Training Strategy: To improve your sandbag lunges, work on your overall leg strength. Incorporate weighted lunges, both forward and backward, into your routine. Aim for 3 sets of 10-12 reps per leg. Don’t forget to focus on your form—keep your chest up and push through your heels! Also, practice the movement with the sandbag itself to get comfortable with the weight and ensure your body knows what to expect. You’ve got this!

Race Strategies:

During the race, here are a few strategies to keep in mind:

• Pacing: Start strong but controlled. You want to feel like a cheetah, not a gazelle at the starting line! Keep an eye on your heart rate and adjust accordingly. This will help you maintain your stamina throughout the race.
• Transitions: Plan your transitions ahead of time. Know what you need to do and visualize it. The more you prepare mentally, the quicker you'll move in practice. Think of it like a relay race—every second counts!
• Stay Hydrated: Don’t underestimate the power of hydration. Drink water strategically during and after the race. A well-hydrated athlete is a happy athlete!
• Mindset: Keep a positive mindset. Remember that you’re not just racing against others; you’re racing against yourself. Embrace the grind and remind yourself of why you’re here. “When you think you’re done, you’re only 40% done.” – David Goggins.

Conclusion:

Teddy and Jarrod, it’s clear you both have the potential to improve and ascend the ranks in Hyrox competitions. With a solid training plan focusing on running and strength, you can shave off those precious seconds and become an even more formidable duo. Keep an eye on the upcoming races: HYROX Perth on September 5-6 and Cigna Healthcare HYROX in Hong Kong on July 26. These are perfect opportunities to showcase your hard work!

Remember, champions aren’t made in the gym; they are made from something they have deep inside them—a desire, a dream, a vision. Keep pushing, keep grinding, and don’t forget to have a little fun along the way! As always, let’s make sure to laugh at the absurdity of lunges while we crush them! “You are your only limit!” 💥

Now, get out there and own that training! The Rox-Coach is here cheering you on every step of the way! Let’s go! 💪