Thomas Ogg, Jonathan Ogg Hyrox Result

Overall Performance:

Thomas and Jonathan, you both put on a solid performance at the Sydney Hyrox competition, finishing with an overall time of 01:21:36, which positions you in the top 59% of 1355 athletes. That’s no small feat! In your age group, you ranked 113 out of 218 – just above the halfway mark, showing that you’ve got room to grow. From what I see, your pacing strategy was generally on point, but there were a few moments where you might have pushed a bit too hard or not hard enough, which is something we can optimize for your next races.

With a total running time of 45:54, you’re showing a stronger running profile compared to the average athlete in your division. You're about 35 seconds faster than average in this segment, which indicates you’ve got speed on your side. However, it also suggests that we need to work on integrating more strength training into your routine to balance out your performance. After all, as they say, “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. 💪

Segments & Race Analysis:

Now, let’s dive into the nitty-gritty of the race. First off, your opening lap was strong at 05:04, which is actually 8 seconds faster than average. Nice job setting the pace! However, while you maintained a good tempo, there were segments where you lost time, particularly on the Sled Push (01:33) and the Farmers Carry (02:05). These are crucial strength segments where you need to excel to keep your overall time down.

Looking at your running segments, you had a consistently solid pace, but there were a few areas that could use fine-tuning. The slower segments, particularly Running 4 (05:30) and Running 5 (05:44), showed that you might have been fatigued or not fully recovered from the previous exercises. Managing your energy and pacing better throughout the race can help in these segments.

The Roxzone time of 08:55 was slower than average by 1:27. This indicates that there was either a lack of efficiency in transitions or perhaps some extra resting during the race. Remember, every second counts in Hyrox, and those transitions can make or break your performance. So, let's tighten up those transitions and get you moving! 🏃‍♂️💨

Segments to Improve:

Now, let’s focus on the areas with the most potential for improvement:

• Total Running Time: You have a potential improvement of 00:23, which can bring you down to 45:31. That’s a solid goal! This represents a focus during training of about 52%. To work on this, we’ll want to integrate more interval training into your runs. Try out the following drills:
• Interval Sprints: Include 5-6 sets of 400m sprints at a pace faster than your race pace, followed by 1-2 minutes of active recovery. This will help build your speed without sacrificing endurance.
• Fartlek Runs: Incorporate 1-2 sessions a week where you alternate between sprinting and jogging over varied distances. This keeps your body guessing and improves overall speed.
• Long Runs: Don’t forget the long runs! Aim for 1 long run each week at a steady, comfortable pace to build your endurance. Focus on maintaining a consistent pace throughout.
• Farmers Carry: You have a potential improvement of 00:20, which can bring your time down to 01:45. This segment should be a focus during training of about 45%. To improve your strength and efficiency here, consider the following strategies:
• Farmers Walks: Practice carrying heavy weights over a specified distance. This will not only improve your grip strength but also your core stability.
• Weighted Carries: Incorporate different variations of carries (single-arm, double-arm) in your training regimen to work on balance and strength.
• Strength Training: Focus on compound exercises like deadlifts, squats, and overhead presses. These will enhance your overall strength and translate into better performance in the Farmers Carry.

Race Strategies:

For your next race, let’s implement some strategies to enhance performance:

• Pacing: Start strong but be mindful not to burn out too quickly. A strong start is important, but maintaining a consistent pace throughout the race is crucial to finishing strong.
• Transitions: Practice your transitions in training. Set up mock scenarios where you transition from one exercise to another quickly. This will help you become more efficient and save valuable seconds during the race.
• Mindset: Keep a positive mindset throughout the race. When fatigue sets in, remind yourself of your goals and the hard work you’ve put in. As David Goggins says, “When you think you’re done, you’re only at 40% of your total potential.” Push through that mental barrier!

Conclusion:

Thomas and Jonathan, you’ve got a solid foundation to build on, and with the right focus, you can improve your performance significantly in your next races. Your upcoming events in Perth and Hong Kong are perfect opportunities to test your new strategies and training adjustments. Remember, every race is a chance to learn and grow. Keep pushing your limits, stay disciplined, and maintain that killer instinct. 💥

As you prepare for these events, keep in mind that success is not just about beating the competition; it’s about beating your previous self. You’ve got what it takes – now let’s unleash that potential! And hey, when someone asks if you’re ready for your next race, just smile and say, “I’m not just running; I’m Hyrox-ing!” 🏆

This is The Rox-Coach, and I’m here to help you crush your goals! Let’s get to work! 💪