Gostling John Hyrox Result

Overall Performance:

John, you put in a solid performance at the 2024 London Hyrox event! Finishing with an overall time of 01:35:07 places you in the top 73% of 2309 athletes, which is commendable. Your total running time of 00:42:42 was 04:06 faster than average, indicating that you have a strong running profile. However, your pacing during the first running segment was slower than average, suggesting that you might have started off a bit too conservatively. Let’s not beat around the bush—Hyrox is a beast, and pacing is like walking a tightrope; too slow, and you lose time; too fast, and you might just fall off! 💪

In terms of strength vs. running, you clearly have a more runner-centric profile. Your strength segments, like the Sled Push and Burpees Broad Jump, showed room for improvement compared to your running splits. As David Goggins would say, “You’re not going to outwork me,” and that’s the mindset you need to tackle these strength segments. Let’s dive into the specifics!

Segments to Improve:

1. Burpees Broad Jump (00:07:45): This segment was 01:32 slower than average, which is significant. To improve, focus on:

• Technique Drills: Practice burpees with a focus on explosive jumps. Use a box or low platform to target your jump height.
• Interval Training: Incorporate sets of 10 burpees followed by a 30-second sprint to simulate race conditions.
• Core Strengthening: Work on your core with exercises like planks and Russian twists to maintain stability during explosive movements.

2. Wall Balls (00:08:54): This segment also needs attention, being 01:24 slower than the average. Improve your performance by:

• Proper Form: Ensure you are using your legs to power the ball up, not just your arms. Practice with a lighter ball to perfect your form before increasing weight.
• Endurance Sets: Perform 3 sets of 20 wall balls with a rest period of 60 seconds in between to build endurance.
• Combine with Running: Alternate between wall balls and short runs (e.g., 200m) to simulate race fatigue.

3. Sled Push (00:03:37): You were 00:25 slower here. To enhance your sled push:

• Strength Training: Incorporate heavy leg presses and squats to build strength in your quads and hamstrings.
• Practice Pushing: Use a sled at various weights for specific distance pushes (e.g., 20m) focusing on maintaining a steady pace.
• Form Focus: Work on your pushing technique—keep your body low and drive through your legs for optimal power.

4. Sled Pull (00:05:43): This section was 00:13 slower than average. Improve it by:

• Upper Body Strength: Incorporate pull-ups and rows to develop your back and arm strength.
• Technique Drills: Practice pulling with a focus on maintaining a strong stance and core engagement.
• Interval Pulls: Set up a sled pull for 30 seconds, then rest for 30 seconds, repeating this cycle to build endurance.

Race Strategies:

• Pacing: Start off the first run segment at a pace you can maintain. Aim for a consistent speed rather than going out too fast or too slow.
• Transitions: Work on your roxzone time! Use your transition periods to hydrate and mentally prepare for the next segment. Quick changes can save valuable seconds.
• Stay Positive: When fatigue sets in, remember why you’re doing this. Keep your mindset focused, and visualize crossing that finish line strong!

Conclusion:

John, you’ve got the heart of a lion and the legs of a gazelle! With a little targeted training and a focused mindset, you can transform those weaker segments into strengths. Remember, “The only way to get better is to put in the work.” Keep pushing your limits, and don’t forget to enjoy the journey. After all, who said suffering in the gym can’t be fun? Just think of it as a really intense game of tag! 🏆💥

Let’s keep grinding and make the next race even better. You’ve got this! - The Rox-Coach