Trent Hodgson, Anthony Deangelis Hyrox Result

Overall Performance:

Trent Hodgson and Anthony Deangelis, you both showcased a commendable performance at the recent Hyrox race, securing an overall rank of 773, placing you in the top 57% of 1354 competitors. In your age group (35-39), you landed at rank 107, which means you’re in the top 49% of 218 athletes. That’s solid, but I know you’re hungry for more! Your overall time of 1:20:21 indicates that you have a good mix of endurance and strength. The highlight of your performance? The best running lap at 04:55 shows that you definitely have the legs to push the pace! 💪 However, there’s always room for growth. Your total running time of 44:37 is notably faster than average by 1:13, which suggests you have a strong running profile. Keep in mind, though, that strength is where you might want to focus your training efforts to create a more balanced Hyrox athlete. Your pacing strategy could also use some refinement. Starting out strong is great, but let’s ensure that you maintain that energy throughout the race. Remember, it’s a marathon, not a sprint, unless you’re sprinting all 8 kilometers! 🏃‍♂️💨

Segments & Race Analysis:

Let’s break down how you performed in each segment compared to the average. Your pacing was generally consistent, but some segments indicate areas where you can push harder. For instance, while you hit a great time in the first running segment at 04:55, the subsequent running segments showed a slight decline. This is a classic case of going out too fast; it’s easy to be carried away by adrenaline! In the strength segments, especially the Ski Erg and Sled Push, you lost considerable time compared to your peers. These segments are where you should dial in your training – they are the key to your overall success in Hyrox competitions. Here’s a quick recap of your race performance:

• Running 1: 04:55 (-00:14 compared to average) - Solid start!
• Ski Erg: 03:41 (-00:24 compared to average) - Strength needs work.
• Running 2: 05:11 (-00:11 compared to average) - Maintain the pace!
• Sled Push: 01:21 (-00:28 compared to average) - Time to push those sleds more!
• Burpees Broad Jump: 03:35 (+00:13 compared to average) - A segment you can improve!
• Roxzone: 10:05 (+02:51 compared to average) - Time to tighten that transition!

Segments to Improve:

Now let’s get into the nitty-gritty. The segments where you can make the most gains are crucial for your overall performance.

• Burpees Broad Jump (BBJ): With a potential improvement of 17 seconds (from 03:35 to 03:18), this segment represents 51% of your focus during training. Here’s how to target this:
  • Drill: Incorporate BBJ drills into your workouts twice a week. Focus on explosive power from the squat position to maximize your jump distance.
  • Technique: Ensure your landing is soft to minimize impact and allow for a quicker transition back into the next burpee. Think “spring” instead of “thud.”
  • Strength Training: Add plyometrics to your regimen. Box jumps, broad jumps, and even squat jumps are excellent for improving your explosiveness.
• Ski Erg: Your time of 03:41 was quite a bit slower than your peers (by 24 seconds). Here’s how to tighten that up:
  • Drill: Aim for high-intensity intervals on the Ski Erg. 30 seconds at max effort followed by 1 minute of rest, repeated 6-8 times.
  • Technique: Focus on your form – keep your core tight, and use your legs effectively to drive each pull. The more efficient you are, the faster you’ll be!
• Sled Push: You clocked in at 01:21, lagging by 28 seconds. Strength here is key:
  • Drill: Weekly sled push workouts with varying weights. Start light to focus on speed, then gradually increase weight as you build strength.
  • Technique: Maintain a low center of gravity and push with your legs rather than your back to maximize efficiency.

Race Strategies:

Implementing effective race strategies can make a significant difference in your performance. Here are some tailored strategies for your next race:

• Pacing: Start conservatively. Use your first running segment to gauge your energy levels. If you feel strong, gradually increase your pace during the second lap.
• Transitions: Focus on minimizing your Roxzone time. Practice transitions in training, treating them like a mini-race. Quick changes in gear or position can save precious seconds!
• Strength Segments: Approach strength segments with a mindset of controlled power. Break the movements down in your mind and execute each with precision.

Conclusion:

As you prepare for your next races in Perth and Hong Kong, remember that Hyrox is as much a mental game as it is physical. Every second counts, and every rep in training counts even more. Embrace the grind, and remember what David Goggins says: "You are not going to die because you are uncomfortable. Embrace the suck!" 💥 Stay focused on your weaknesses, especially in the Burpees Broad Jump and the strength segments, and incorporate those drills into your regimen. Each training session is an opportunity to chisel away at those weaknesses and turn them into strengths. Lastly, remember to have fun! If you’re not enjoying the journey, you might as well be doing burpees in a hurricane! Keep pushing, keep growing, and let’s smash those goals together. You’re on the path to greatness, and I can’t wait to see what you achieve next. Keep it up, Trent and Anthony! The Rox-Coach believes in you! 🏆