Robertson Ben Hyrox Result

Overall Performance:

Ben, you crushed it out there in London! Finishing with an overall time of 01:31:01 puts you in the top 65% of a highly competitive field. Your total running time of 00:38:49 is impressive—it's 06:13 faster than the average, showcasing your runner profile. It's clear that you've got the speed on the track, but we need to fine-tune your strength and transitions to elevate your game to the next level. You started strong, but the pacing in your initial run segment was a bit too conservative, which may have affected your energy management throughout the race. Remember, "You can’t hurt me" isn’t just a mantra; it’s a lifestyle! 💪

Segments to Improve:

Now, let's break down the segments where there's room for improvement. These are the areas that can transform from weaknesses into strengths:

• Wall Balls (00:09:43) - 89th Percentile:

  This was your slowest segment, and it showed! To improve, focus on your squat depth and explosiveness. Try these drills:

  • Wall Ball Drills: Perform 3 sets of 10-15 reps, focusing on a quick transition from the squat to the throw. Aim for a consistent rhythm.
  • Squat Variations: Incorporate front squats and overhead squats into your routine to build that explosive leg strength necessary for wall balls.
• Sled Pull (00:07:08) - 91st Percentile:

  This segment needs your attention. It's all about strength-to-weight ratio and technique. Consider the following:

  • Sled Pull Drills: Work on your sled pulls with varied weights. Aim for 4 sets of 20 meters, focusing on maintaining a strong posture and driving with your legs.
  • Core Strengthening: Since a strong core stabilizes your pull, include planks, Russian twists, and hanging leg raises in your weekly routine.
• Burpees Broad Jump (00:06:58) - 79th Percentile:

  Burpees can be brutal, but they’re also a critical component of Hyrox. Here's how to get better:

  • Burpee Drills: Perform 5 sets of 10 burpees, focusing on speed and form. Work on transitioning quickly from the jump to the push-up.
  • Broad Jump Technique: Practice broad jumps to increase your explosiveness. Aim for 3 sets of 5 jumps, focusing on landing softly to protect your knees.
• Sled Push (00:04:03) - 88th Percentile:

  Another area where you can gain valuable seconds. A few strategies:

  • Sled Push Training: Incorporate heavier sled pushes into your training, focusing on short, explosive bursts. Aim for 5 sets of 10 meters.
  • Leg Strength: Squats and lunges will help build the necessary leg strength. Try to incorporate 3 sets of 8-10 reps of both exercises weekly.

Race Strategies:

Going into your next race, consider these strategies to maximize your performance:

• Energy Management: Start with a controlled pace in your first run. You don’t want to burn out before the heavy lifts. Think of it as a marathon, not a sprint!
• Transition Time: Work on your transition times in training. Use a stopwatch to track how quickly you can move from one exercise to the next, aiming for a smoother flow. The Roxzone shouldn’t feel like a coffee break! ☕️
• Visualization: Before the race, visualize each segment and your transitions. Picture yourself nailing those wall balls and pushing through the sleds like a beast!

Conclusion:

Ben, you have what it takes to break through the barriers and elevate your performance in the next Hyrox competition. Remember, "It’s not about being the best; it’s about being better than you were yesterday." Keep grinding, keep pushing, and most importantly, keep having fun with it. You're already a strong competitor, and with a little more focus on those segments, you’ll be unstoppable! 💥🏆

Looking forward to seeing you crush it next time! You've got this, and I’m here to support you all the way! Remember, I’m the Rox-Coach, and together we’ll turn those weaknesses into strength! Let’s get to work!