Waite Dan Hyrox Result

Overall Performance:

Dan, you crushed it out there at the Birmingham Hyrox! Overall, finishing 2673 out of 2701 is no small feat. You’re in the top 98% of all participants, and in your age group, you ranked 407, which is again in the top 98%. That's something to be proud of! 🎉

Let’s break down your performance. Your total time of 02:07:59 indicates that you’re a solid competitor, but there’s always room for growth. Looking at your total running time of 01:04:33, it’s clear that while you’ve got good speed in some segments, you were about 01:58 slower than the average. This suggests that your running could use some work, especially considering you started out strong with a running split of 00:06:31, which was just a tad slower than average. However, the later segments showed a decline in pace, which could indicate fatigue or pacing errors. It’s essential to find that sweet spot where you can sustain your speed without burning out too early.

Your running profile suggests that you might be more of a strength athlete, given the slower total running time compared to average. This means we’ll want to focus on building that endurance to match your strength. Remember, “It’s not about being the best, it’s about being better than you were yesterday.” - David Goggins. Let’s get after it! 💪

Segments to Improve:

• Burpees Broad Jump (00:10:54): This was your slowest segment, taking 02:01 longer than average. It could be a combination of technique and endurance. Consider incorporating high-intensity interval training (HIIT) focused on burpees and explosive movements. Try 8-10 rounds of 30 seconds of burpees followed by 30 seconds of rest. Also, focus on form: keep your core tight and land softly to reduce fatigue.
• Sled Pull (00:07:44): You were 00:16 slower than average. The sled pull is all about strength and technique. To improve, practice heavy sled pulls (70-80% of your max) for short distances—about 20-30 meters. Work on your grip strength and core stability. Incorporate deadlifts and bent-over rows into your routine to build the necessary muscles.
• Running 5 (00:09:01): This segment was 00:56 slower than average. It seems like your legs were feeling the burn by this point. Work on your running stamina with longer distance runs at a conversational pace, aiming to build up to a 10-12 km run once a week. Also, include tempo runs to develop your speed over distance. Consider doing 5x800m at a pace slightly faster than your average race pace with 2-3 minutes rest in between.

Race Strategies:

• Pacing: Start strong but don’t sprint out of the gate. Your first lap showed promise, but be mindful of maintaining a consistent pace. Aim for even splits across the running sections.
• Transitions: Your roxzone time of 00:13:12 was 01:27 slower than average. Focus on quick transitions during your training. Practice moving from one exercise to another with minimal downtime. Use a stopwatch to time your transitions during workouts.
• Breathing: During high-intensity segments, focus on controlled breathing. Inhale through the nose and exhale through the mouth. This helps maintain your heart rate and energy levels.
• Mindset: Keep a positive mentality throughout the race. When fatigue hits, remind yourself why you’re there. “Pain is temporary, pride is forever.” Stay focused on the finish line!

Conclusion:

Dan, you have a solid foundation to build on, and it’s clear you have the heart of a competitor. The Birmingham Hyrox was just one step on your journey. Focus on the areas we discussed, and remember that improvement comes with consistent effort. “You’re not here to be average; you’re here to be awesome.” Let’s embrace that hard work, and soon enough, you’ll see those times drop! 💥

Keep grinding, stay motivated, and remember to have fun along the way. The journey is just as important as the destination, and you’re well on your way! If you need anything, I’m always here to help you unleash your inner beast. Let’s get after it! - The Rox-Coach