Jackson Tom Hyrox Result

Overall Performance:

Tom, first off, props to you for conquering the 2024 Stockholm Hyrox! Your overall time of 01:42:48 places you in the top 84% of athletes, which is commendable. You’ve got a solid runner profile, finishing with a total running time of 00:49:28 that’s a cool 44 seconds faster than average. This means you clearly have the legs for speed, but we need to work on some of that strength to balance things out. Your pacing started strong, but there were some signs that your energy management could be refined—particularly in those later stages.

While you were able to push hard initially, the slowdown in segments like the Burpees Broad Jump and Sandbag Lunges shows that a little more endurance and strength work could be beneficial. Remember, it’s not just about running fast; it’s about running fast while handling the obstacles like a champ. As David Goggins says, "You will never learn from people if you always tap dance around the truth." So let’s dive into the truth of your performance and turn those weaknesses into strengths!

Segments to Improve:

• Burpees Broad Jump: Time: 00:08:43 (1:48 slower than average)

This segment is a toughie for many, and it’s clear it took a toll on your overall time. To improve here, focus on your explosiveness and conditioning. Try incorporating the following drills:

• Burpee Box Jumps: Perform burpees followed by box jumps to increase explosive power and endurance.
• Interval Training: Set a timer for 20 seconds of burpees followed by a 10-second rest for 8 rounds. This will help with your work capacity.
• Core Strengthening: Plank variations and medicine ball slams can help stabilize your core, which will make transitions smoother.
• Sandbag Lunges: Time: 00:07:50 (1:25 slower than average)

It seems those lunges might have felt more like a stroll in the park. Let’s amp up that leg strength!

• Weighted Lunges: Start with lighter weights and gradually increase. Try forward, reverse, and lateral lunges.
• High-Intensity Interval Training (HIIT): Incorporate lunges into your HIIT sessions to improve both strength and endurance.
• Single-leg Deadlifts: These will not only improve your balance but also build the muscles you need to tackle those sandbags.
• Wall Balls: Time: 00:08:27 (0:22 slower than average)

Every second counts! To get a little faster on those wall balls, focus on technique and endurance:

• Wall Ball Drills: Aim for rhythm and consistency. Perform sets of 10 reps, focusing on your squat depth and throwing technique.
• Endurance Work: Add a Tabata workout with wall balls—20 seconds on, 10 seconds off, repeating for 8 rounds.
• Sled Push: Time: 00:03:50 (0:20 slower than average)

A sled push can feel like you’re pushing against a brick wall, but we can make it feel more like pushing against a feather. Here’s how:

• Strength Training: Incorporate heavy squats and deadlifts to build the necessary strength for sled pushes.
• Sled Drills: Practice pushing the sled with varied weights—go lighter and focus on speed and technique, then gradually increase the weight.

Race Strategies:

• Pacing: Start strong but maintain a controlled pace. The first running segment was great, but be mindful not to exhaust yourself too early. Consider a 70-80% effort on the first half, then push harder in the second half if you have it in you.
• Transitions: The Roxzone time was solid, but every second counts! Practice quick transitions during training. Set up your workout stations and time how long it takes to switch from one exercise to another.
• Breathing Techniques: Use steady, controlled breathing during your running and exercise transitions. This will help manage your heart rate and keep you efficient.

Conclusion:

Tom, you’ve got the foundation and the speed to be a standout in Hyrox. Remember, the journey to improvement isn’t just about running faster; it’s about becoming a more well-rounded athlete. “You are never too old to set another goal or to dream a new dream.” Keep pushing your limits, embrace the grind, and let’s turn those weaknesses into strengths. I believe in you! Now let’s lace up, hit the gym, and get to work—because as Jocko Willink says, “Discipline equals freedom.” 💪💥

Keep crushing it, Tom! You’ve got this! The Rox-Coach is here to help you every step of the way. 🏆