Byrne Pablo Hyrox Result

Overall Performance:

Pablo, you tackled the 2024 London Hyrox race like a champ! Finishing with an overall time of 01:37:30 puts you in the top 78% of 2309 athletes, and top 82% in your age group. That’s no small feat! Your total running time of 00:44:40 is impressive—it’s 3:09 faster than average, showcasing your strength as a runner. You’ve got a solid profile as a runner, but it seems like there’s a little room for growth in your strength segments. Your pacing in the first run was a bit conservative, coming in 57 seconds slower than average. Remember, the race doesn’t start until you finish that first lap! Next time, trust your training and set the pace early on. Some might say you were just warming up, but let’s dial it up a notch next time!

Segments to Improve:

Now, let’s dive into the segments that need a bit of TLC to turn them into your powerhouses:

• Sandbag Lunges (00:07:07, 01:06 slower than average): - Focus on strengthening your legs and core to handle that weight better. Incorporate front-rack lunges and Bulgarian split squats into your routine. Aim for 3 sets of 10-12 reps each, focusing on form. - Tip: Use a lighter sandbag to practice proper technique, then gradually increase the weight as you get more comfortable.
• Sled Push (00:03:50, 00:32 slower than average): - Build explosive power! Incorporate sled pushes in your training, but also add in some heavy squats and leg presses. Aim for 4 sets of 30-50 meters, focusing on pushing with your legs rather than your back. - Tip: Keep your body low and engage your core for better stability while pushing.
• Farmers Carry (00:02:54, 00:27 slower than average): - Grip strength is key here! Train with heavier dumbbells or kettlebells and incorporate farmer's carries into your routine, aiming for 4 sets of 40-50 meters. - Tip: Focus on keeping your shoulders back and your core tight while walking.

By focusing on these areas, you can turn weaknesses into strengths. Remember, it’s all about building a solid foundation. As Goggins says, "You are not going to find your limits. You are going to create them."

Race Strategies:

Now, let’s talk strategy for your next race:

• Pacing: Start strong but controlled. Aim for a pace that feels sustainable but pushes you out of your comfort zone. Remember, the first run sets the tone!
• Transitions: Your roxzone time of 10:49 is slower than average. Work on your transitions between exercises. Practice efficient movement from one station to the next to shave off precious seconds. Consider wearing lighter shoes or having a set of gear laid out for quick changes.
• Mindset: Maintain a positive mindset throughout the race. Visualize each segment and how you’ll tackle it. Remember: "The only easy day was yesterday." Embrace the challenge! 💪

Conclusion:

Pablo, you’ve got the heart of a lion and the legs of a gazelle. With some tweaks and focused training in those key areas, you can elevate your performance from good to phenomenal. Remember, every great athlete was once a beginner—keep pushing, keep grinding, and don’t shy away from the hard work! "Success isn't always about greatness. It's about consistency. Consistent hard work gains success." So let’s put in that hard work and smash those goals! 🏆💥

Keep your chin up and your training intense. You’re on the right path—let’s keep that momentum going! Remember, I’m here to help you every step of the way. You've got this, Pablo! - The Rox-Coach