Harris Ben Hyrox Result

Overall Performance:

Ben, you crushed it out there at the 2024 London Hyrox! Finishing in 1:21:38 puts you in the top 39% overall and top 30% in your age group—seriously impressive! 🏆 Your total running time of 38:14 is 2:37 faster than average, which shows you’ve got some serious speed. You're definitely leaning more towards a runner profile, but there’s room to boost your strength to balance your hybrid capabilities.

However, it looks like you may have started a bit too slow with your first running segment (6:18), which is 1:50 slower than average. This pacing could have impacted your momentum later on. A strong opening set the tone for the race, so let’s tweak that strategy a bit for next time. Remember, the early bird gets the worm, but the second mouse gets the cheese—make sure you're the bird! 😉

Segments to Improve:

Now, let’s dig into the segments where you can really turn the heat up:

• Sandbag Lunges (5:46) – This was your slowest segment, and we can definitely shave some time here. Focus on building leg strength and endurance. Incorporate weighted lunges into your routine, aiming for 3 sets of 10-15 reps each leg. Keep your core tight and ensure your knee doesn’t extend past your toes.
• Burpees Broad Jump (5:40) – You spent 43 seconds longer than average. To improve, practice burpees with a broad jump as a combo in your workouts. Aim for 3 sets of 10-15 reps, focusing on explosive power off the ground. Fast transitions will pay off here!
• Sled Pull (5:11) – This segment was 31 seconds slower than average. Implement resistance sled pulls once a week, concentrating on maintaining a strong posture while pulling. Remember to drive your feet into the ground and use your legs more than your arms.
• Wall Balls (6:21) – You missed the mark by 16 seconds. Try to incorporate wall ball shots into your strength training. Aim for 4 sets of 10-15 reps, focusing on a consistent rhythm and explosive power for the throw.
• Rowing (5:08) – This was 25 seconds slower than average. To enhance your rowing performance, work on your technique. Practice interval rowing for 500 meters at a high intensity, followed by rest. Aim for 5 rounds, focusing on your form and breathing.

Race Strategies:

During your next race, consider these strategic tweaks:

• Pacing: Start strong but controlled. Aim to hit your target pace for the first run without letting adrenaline push you too fast too soon.
• Transitions: Your roxzone time of 6:28 is slower than average. Practice quick transitions in training to streamline your process between exercises. Consider a specific drill where you practice moving from one exercise to the next with minimal downtime.
• Breathing Techniques: Use rhythmic breathing during the tougher segments to help maintain stamina and focus.
• Visualize Success: Before the race, visualize yourself hitting your target times on each segment. This mental rehearsal can boost your confidence and performance when the time comes.

Conclusion:

Ben, you’ve shown you have the speed to dominate the Hyrox arena, now it’s time to turn those segments into strengths. Remember, “It’s not the size of the dog in the fight; it’s the size of the fight in the dog.” Get out there and unleash that competitive spirit! 💪 Keep pushing your limits, and don’t forget to have fun along the way. I’m here to help you every step of the way. Let’s make those weaknesses your new strengths and turn that 917th overall into a top 500 next time! You’ve got this! 💥

Stay strong and keep grinding,

The Rox-Coach