Neilson Brett Hyrox Result

Overall Performance:

Brett, let’s break down your performance at the 2024 Melbourne Hyrox. You clocked in with an overall time of 01:25:49, which places you in the top 31% of a competitive field. That's some solid work! In your age group, you ranked 42 out of 179, landing you in the top 23%. Not too shabby for a day at the office! 💪

Your total running time of 00:39:05 is impressive—faster than average by 03:38—indicating you have a stronger running profile. Your best running lap at 00:02:45 puts you in a league of your own, showing you’ve got the speed to keep up with the youngsters! However, we need to address some segments where the numbers suggest you could improve your overall efficiency and strength, especially in those strength-based exercises that are dragging your time down. It looks like you might've gone out a bit too hot on that first run, but that's just a sign of your competitive spirit! Just remember, it's a marathon, not a sprint... unless you’re running laps, then it’s a sprint! 😄

Segments to Improve:

Let’s dive into the segments that need some TLC:

• Burpees Broad Jump (00:06:48) - This segment was a real slowpoke, at 01:29 slower than average. Focus on your form: maintain a steady pace and ensure your jumps are explosive. Try these drills:
• Burpee Box Jumps: Use a box to elevate your jumps. This builds explosive power and reinforces your burpee motion.
• Interval Sprints: Do 30 seconds of burpees followed by 30 seconds of rest, repeating for 10 rounds. This will improve your endurance and speed.
• Sled Pull (00:05:49) - This was 00:52 slower than average. Technique is key here. Keep your core tight and your back straight. To improve:
• Weighted Sled Drags: Incorporate heavier sled drags in your training to build strength. Start with a moderate weight and gradually increase it.
• Core Stability Exercises: Planks or anti-rotation exercises will help stabilize your core, making sled pulls easier.
• Sandbag Lunges (00:05:53) - You lost 00:47 here. This could be a combination of form and endurance. Focus on:
• Sandbag Lunges with Rotation: Add a twist at the bottom of each lunge to engage your core more and improve functional strength.
• Plyometric Lunges: Alternate between lunges and jumps to increase explosive strength and endurance.

Also, your Roxzone time was 00:08:33, 01:40 slower than average. Transitioning efficiently between zones is crucial. Focus on quick changes and practice your transitions in training. Think of it as a game of musical chairs, but with weights and a lot more sweat! 🎶

Race Strategies:

• Pacing: Start with a controlled pace in your running segments. Remember, it’s better to finish strong than to start fast and fade. Use your strong running base to your advantage in the latter stages of the race.
• Breathing Technique: Maintain a rhythm in your breathing during all exercises. This helps with endurance and performance across the board.
• Visualization: Before the race, picture yourself crushing each segment. If you can see it, you can achieve it! You’ve got this, Brett!

Conclusion:

Brett, you’ve shown that you have the heart of a champion. With a few tweaks and focused training on those weaker segments, you’ll be well on your way to smashing your next Hyrox. Remember what David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Embrace the grind, and let’s turn those challenges into strengths! 🏆

Keep pushing your limits, and don't forget to enjoy the process. You’re doing amazing things, but there’s always another level. Let’s crush it in the next race! Trust the process and trust yourself. And remember, if you ever feel like giving up, just think about why you started in the first place. Now, get out there and train like a beast! 💥

Your coach in the Hyrox journey,

The Rox-Coach