hyrox race data 5 tips for how to go faster in your next hyrox race // hyrox training tips

Описание: hyrox race data 5 tips for how to go faster in your next hyrox race // hyrox training tips #hyrox #hyroxtips

Get your HYROX race data here: https://hyrox.r.mikatiming.de/season-... simply enter your first and last name to search your results data

following your hyrox race you get alot of data related to your race performance, and in this video we’ll go through 5 tops tips for how to use this data to go faster in your next hyrox race. Use the top link in the video description to grab your hyrox race data from the hyrox website.

Tip 1. Hyrox roxzone data 0:0x it’s a bit like the danger zone in topgun maverick, you want to spending as little time in there as possible. The Rox zone is your dwell time: between exiting the running track and entering and existing each exercise station. It’s the no mans lands between running and each of the exercise stations and it can often catch first timers out, when in the rox zone try to keep moving at a reasonable pace, you don’t need to sprint it but a light jog will keep your rox zone dwell time down and is one of easiest way to reduce your overall race time.

Tip 2. Hyrox running data 0:0x With running comprises 50% of the race, looking at the variation of your 1km run through the race is a great way of identifying where and how you can improve your running time. For example, if your km split times vary dramatically and are on a downward trajectory through the race, you may want to focus on improving your endurance up – through longer running sessions, so you are able to maintain similar 1km split times through the race.

Secondly another key sign to look for in the running data is for any stand out slower KM runs for example post sledge push, this can indicate that we’d benefit from practicing more comprised running – which is essentially running after exerting yourself thought a strength based exercise, this doesn’t need to be a sledge it could be a squat or burpees, but important practicing running under pre-fatigued legs.

Tip 3. Key hyrox workout stations to improve 0:0x the one or two stations you know you could do better and importantly that would make the most impact to your overall hyrox race time – and to double down on this or these in your training. Looking at my data, I can see burpee broad jumps, ski erg and sled pull three obvious stations for me to focus on making improvement in my training between races.

Tip 4. Hyrox Sledge Push / pull data 0:0x – Examining the race data during and between and these two stations is important. The sledge push comes within the first quarter of the race, and understanding how this is impacting the rest of your race and your bodies ability to recover is important. Look out for the km 1 split times between the two stations, if this dropped significantly – then more comprised running in your training could help. Equally if there is a disparity between the two station times, this can indicate which or the two it worth you focusing your time on. A sledge isn’t something that is available in all gyms, and I’ll link to another video at the end of this with alternatives exercises you can complete to build strength for both the sledge push and pull.

Tip 5. The Ski / Row erg race data 0:0x – While hyrox races are rarely won on these two stations, they can be lost and knowing and understanding the right pace for you on these is important. On the ski erg aiming for a time that keeps you in the zone, but doesn’t over exert you too early is important and ideally getting on a ski erg and rower in training to play around with the damper setting to get to know which setting is optimum for you. The best explanation I’ve heard of the damper on both the row and ski erg, is sets if you are climbing one small step at a time, (so taking more steps) to reach the 1,000m mark or if you are instead taking several steps at once with each stroke of the ski or rower and therefore for taking a grand totle of less steps or strokes to reach the 1,000 mark. By playing around with the dampener you can finding the right setting to match your aerobic capacity.

Get Hyrox ready with:

A free 7 day trial of the mobility app pliability here: https://pliability.com/app/signup?via...

10% off clothes and training shoes at WIT Fitness by purchases via this link using the discount code 'metconmarcus10' at checkout: https://www.wit-fitness.com/?ref=meta...

Our free 12 day kettlebell training programme plan here: https://metabolicconditioning.us10.li...
--------------------------------------------------------------------
Connect on Instagram   / metconmarcus  
Connect on facebook   / metconmarcus  
Connect on TikTok https://vm.tiktok.com/ZM89ULaDQ/
-------------------------------------------------------------------