Thomas Askitis, Pierre Swanepoel Hyrox Result

Overall Performance:

Thomas and Pierre, you’ve put in some serious work leading up to this race, and it’s evident in your performance! Finishing with an overall time of 01:42:00 puts you in the top 73% of 1355 athletes—solid effort! You’ve got a good foundation, but there are definitely areas to fine-tune. Your total running time of 01:01:14 shows that you have a runner's profile, and we need to leverage that strength while improving your other segments. That’s like being a lion in the gym, but a kitten on obstacles. 🦁

From your splits, it looks like your pacing strategy needs a bit of adjustment. You started strong with a fantastic first run, but the subsequent runs show a bit of a decline in performance. You’ll need to find that sweet spot where you can maintain intensity without burning out. Remember, it’s not about how fast you start; it’s about how strong you finish! Keep that in mind as we dive deeper into the analysis.

Segments & Race Analysis:

Let’s break down your segments against the average. Your first running segment was a highlight, clocking in at 05:16, which is a solid pace that’s 33 seconds faster than the average. You clearly have the ability to push hard at the start! But as we move through the race, there’s a noticeable dip in performance, especially in running segments three and four. Running 3 clocked in at 07:50 (+30 seconds compared to average) and Running 4 at 08:01 (+28 seconds). This suggests fatigue set in, impacting your running efficiency.

In terms of strength segments, your Ski Erg and Farmers Carry were impressive. However, your Sled Push (01:49) and Burpee Broad Jump (03:29) could use some attention. The Sled Push is a critical segment where many lose precious time, and your performance ranks in the 64th percentile. It’s like trying to sprint with a backpack full of bricks—let’s lighten that load! Overall, you’re showing promise, but we need to refine your transitions and strength elements to maximize your potential.

Segments to Improve:

Alright, let’s tackle the segments that need some love. The focus for improvement will be your running segments, particularly the total running time, which we need to shave down significantly.

• Running Segments (Total Running Time)
  • Potential Improvement: 06:41, from 01:01:14 to 54:33
  • Focus during training: 98%
• Sled Push
  • Current Time: 01:49 (64th percentile)
  • Potential Improvement: Work on leg strength and power output.
  • Training Strategies:
    • Incorporate more heavy sled pushes into your routine, focusing on explosive starts.
    • Try different resistance levels to simulate race conditions.
    • Perform squats and deadlifts to build overall leg strength.
• Burpee Broad Jump
  • Current Time: 03:29 (71st percentile)
  • Potential Improvement: Improve your explosive power and coordination.
  • Training Strategies:
    • Utilize plyometric exercises like box jumps and tuck jumps to enhance explosiveness.
    • Incorporate burpee variations into your training, focusing on speed and form.
    • Practice broad jumps separately to improve distance and technique.
• Roxzone (Transition Time)
  • Current Time: 11:30 (+01:07 compared to average)
  • Potential Improvement: Streamline transitions to minimize downtime.
  • Training Strategies:
    • Establish a routine for transitions during training so you can practice efficiency.
    • Perform drills that involve quick transitions from one exercise to another.
    • Focus on your breathing and mental state during transitions—stay calm and collected!

Race Strategies:

Now that we’ve identified the areas for improvement, let’s put together some race strategies for your next competition:

• Start Strong, Pace Wisely: You’ve shown you can hit the ground running. Just remember to dial it back slightly after that explosive start to maintain energy for later segments.
• Focus on Transitions: Practice your transitions in training as if they’re races. Get in and out efficiently, like you’re trying to leave the gym before your friend starts a 30-minute rant about their weekend.
• Build Strength with Endurance: Incorporate strength training into your running workouts. This hybrid approach will help you maintain speed while building the muscle endurance necessary for strength segments.
• Stay Hydrated and Fuel Right: Nutrition leading up to the race is just as important as the training itself. Don’t forget to fuel your body with the right nutrients to keep your engine running smoothly.

Conclusion:

Thomas and Pierre, you’ve got the talent and the determination to push past these obstacles! Your next races in Perth and Hong Kong are just around the corner. Use this time to refine your training, focus on those identified weaknesses, and come back even stronger! Remember, “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant. 🏆

Keep your heads high and spirits higher! If you can dream it, you can achieve it. Just remember, every champion was once a contender who refused to give up. Get ready to crush those next races! 💥

And hey, if the sled push feels heavy, just remember: it’s just a really bad day at the gym when your friend convinces you to do leg day! 😂

See you on the course, and let’s make some waves! This is The Rox-Coach, ready to help you unleash your potential!