Hipkiss Richard Hyrox Result

Overall Performance:

Richard, first off, let's take a moment to applaud your effort out there on that Birmingham Hyrox course! Finishing 1999th overall out of 2701 competitors is no small feat—you're in the top 74%! In the 35-39 age group, you landed 439th, which keeps you in the top 78%. Your overall time of 01:35:30 shows you've got the heart and determination to push through. Now, when we look at your total running time of 00:45:30, you're 01:22 faster than average, indicating a strong running profile. However, the initial laps of your running segments suggest you might have started a little slower than optimal, with the first lap coming in at 00:05:32—00:35 slower than average. This could have cost you some valuable seconds, especially since you picked up the pace later on. Remember, in Hyrox, pacing is critical; it's not just about running fast but running smart.

Overall, you shine as a runner, but there are areas we need to tighten up, especially in the strength segments. Think of it like this: if running were a donut, you’d be eating the sprinkles, but we need to work on the donut itself to get that full sugary goodness! 🍩

Segments to Improve:

Now, let’s break down those segments where you can level up:

• Burpees Broad Jump (00:08:05 - 01:49 slower than average)
  This segment was your Achilles' heel in this race. The combination of burpees with broad jumps is a tough one, and it looks like it hit harder than an unexpected punch to the gut. To improve here, focus on:
  • Drill: Burpee Technique - Spend time on perfecting your burpee form. Aim for quick, explosive jumps. Use a box or a target to gauge your jump height.
  • Drill: Broad Jump Practice - Set up a jump rope on the ground and practice broad jumps over it. Focus on landing softly and maintaining a quick transition into the next burpee.
  • Strength Training: Plyometrics - Incorporate box jumps and jump squats into your routine twice a week. This will build explosive power for those jumps!
• Sled Push (00:03:45 - 00:32 slower than average)
  A sled push is a brute force exercise, and it looks like you may have hit a wall here. To ramp up your sled game:
  • Drill: Sled Drags & Pushes - If possible, practice sled exercises weekly. Work on both short, intense pushes and longer drags to build endurance and strength.
  • Strength Training: Leg Press & Squats - Incorporate heavy squats and leg presses to build those quads and glutes, making your sled pushes feel like a walk in the park!
  • Form Correction: Posture Matters - Ensure your back is straight and your hips are low when pushing. Think of it as if you're trying to impress someone with your 'squat' form while moving that sled!

Race Strategies:

Next up, let’s not just train hard but also race smart:

• Pacing Strategy: Start with a steady pace for your first running segment. It’s better to feel strong and maintain speed than to burn out early. Adjust your mental clock to aim for consistent lap times.
• Transitions: Your roxzone time of 00:09:10 is a bit slower than average. Work on quick transitions during training. Set up mock transitions where you simulate moving from one exercise to another without breaks. Think of it as a relay race—every second counts!
• Breathing Techniques: During the more challenging strength segments, practice controlled breathing. It’ll keep you calm and help maintain your strength output. Inhale through the nose, exhale forcefully through the mouth—like blowing out birthday candles, but less cake and more sweat! 🎂

Conclusion:

Richard, you’ve got the foundation to build upon, and it’s evident you have the heart of a competitor. Remember, every time you push through a tough workout or a grueling race, you’re becoming more resilient. As David Goggins says, “You’re not a product of your environment; you are a product of your decisions.” Choose to push yourself, and you’ll find that the limits you once thought existed will begin to fade away. 💪

Keep your head high and stay focused on your goals. You’ve got what it takes to turn those weaknesses into strengths. Embrace the grind, and remember to have fun while you’re at it! Let’s crush the next one! 💥

With determination,

The Rox-Coach