After a HYROX race you get a full breakdown: every run, every station, and time spent in the Roxzone. It is one of the best things about the format. Used well, it tells you exactly what to train next.
What you get
Results usually show:
- Each of the eight runs.
- Each of the eight stations.
- Roxzone time.
- Your total time and position.
Step 1: Look at your runs
Were your runs even? If run one was much faster than the others, you started too fast. If the runs after the sleds were much slower, your legs struggled with compromised running. See pacing the eight runs.
Step 2: Look at your stations
Which stations took longest? Compare them with racers who finished near you. If your sled push was much slower than theirs, that is a clear training target.
Step 3: Look at your Roxzone time
Roxzone time is easy to improve. If yours is higher than similar racers, you can gain time just by moving faster through transitions. See Roxzone transitions.
Step 4: Compare with the right people
Compare yourself with racers of a similar total time, not with the winners. Look at five or ten people close to your time. Where do you consistently lose time?
Step 5: Pick one or two targets
Do not try to fix everything. Pick the one or two areas with the biggest gap and focus your training there. If it is the sleds, add sled work. If it is the runs, work on running.
Runs vs stations
A rough rule: if your stations are strong but your runs are slow, you need more running. If your runs are good but your stations are slow, you need more strength and station practice.
Track over time
Save your splits after each race. Over several races, you will see what is improving and what is not.
Related
Your second HYROX covers using your first race to set a target for the next one.