Mooi Simon Hyrox Result

Overall Performance:

Hey Simon! First off, major kudos for your performance in the 2024 London Hyrox event! Finishing 32nd overall puts you in the top 0% of 4462 athletes – that’s some serious bragging rights! 🏆 You crushed it in your age group too, landing in the top 7%. With a total time of 01:05:38 and a total running time of 00:31:01, you clearly have a strong running profile, coming in 02:36 faster than the average. Your best running lap at 00:03:29 shows you’ve got some serious speed! However, pacing is crucial in these races, and it looks like you may have started off a bit too slow during the first running segment (00:04:20). But no worries! Those bursts of speed in the second half of the race show that you know how to finish strong. You’ve got the endurance, now it’s time to turn those strength segments into weapons of mass performance! 💥

Segments to Improve:

Now, let’s dig into the segments where there’s room for improvement. Here’s a list of areas where you can sharpen your skills:

• Wall Balls (00:05:25) - You’re sitting in the 91st percentile for time here, which means you’re spending a bit too much time on these. Focus on your technique: aim for a consistent squat depth and throw the ball a bit higher to minimize the number of squats. Try doing sets of 10 with a 30-second rest in between to build endurance and speed.
• Roxzone (00:05:09) - This segment is crucial as it reflects your transition efficiency. You spent 44 seconds longer than the average athlete. To improve, practice quick transitions between exercises. Set up a circuit where you switch from one workout to another with minimal rest. Get your heart rate back down quickly before diving into the next exercise!
• Rowing (00:04:56) - You hit the 100th percentile here, so it’s clear you can push harder. Work on your rowing technique: focus on a strong leg drive, then follow with your back and arms. Incorporate interval workouts where you row hard for 30 seconds and then easy for a minute, gradually increasing the intensity.
• Sandbag Lunges (00:03:58) - This segment was 80 percent slower than average. Strengthen your leg muscles and lunging technique. Try doing weighted lunges in sets of 12-15 reps. Focus on form – keep your chest up and knee tracking over your toes. Think of it as “not letting that sandbag become your workout partner who slows you down!”
• Sled Pull (00:03:47) - A slight improvement is needed here. Practice with heavier sleds in a controlled environment to build strength and endurance. Incorporate short, powerful pulls with a focus on maintaining a steady pace.
• Burpees Broad Jump (00:03:32) - You were 56 percent slower here. Work on your explosive power! Try doing broad jumps followed by burpees in a circuit. You can also do plyometric exercises like box jumps to build strength for that explosive motion.

Race Strategies:

Let’s talk race strategies to help improve your overall performance:

• Pacing: Start the race with a controlled pace, especially in the first running segment. Aim for a slightly faster start than you did in the last race, but don't go all out. You want to conserve enough energy to push hard in the later running segments.
• Transitions: Practice your transitions during training. Create a routine that helps you switch gears quickly. Think of it as a relay race where you’re the only runner – you gotta hand off that baton (or in this case, sandbag) smoothly!
• Focus on Technique: For exercises like wall balls and lunges, prioritize form over speed. Good technique will lead to better efficiency and less fatigue.
• Mindset: Keep your mental game strong. Visualize your performance and remind yourself that it’s all about progress. As they say, “Success is the sum of small efforts, repeated day in and day out.”

Conclusion:

Simon, you’ve got the foundation to build an even stronger performance. Remember, it’s not just about running fast; it’s about being a well-rounded athlete who can tackle every challenge that a Hyrox throws your way. Keep that sense of humor in the gym – after all, what do you call a burpee with a twist? A “burb-eeeek!” 😂 Stay focused, put in the work, and you’ll be smashing your goals in no time. You’re already a top-tier athlete, and I can’t wait to see what you’ll accomplish next! Let’s keep pushing the limits together! 💪 - The Rox-Coach