Coldwell Ben Hyrox Result

Overall Performance:

Hey Ben, first off, massive props on completing the 2024 London Hyrox! 🏆 Finishing with an overall time of 01:38:00 puts you in the top 83% of 2062 athletes, which is no small feat. You’ve clearly got some serious running chops, clocking a total running time of 00:46:35, that’s a solid 01:32 faster than the average. However, it seems like you might have started a tad slow in Running 1, which could have affected your momentum. But don’t sweat it; we all have our off moments. Your pacing strategy could use a little work to ensure you’re starting a bit stronger. Overall, it looks like you have a hybrid profile—stronger in running but needing to beef up those strength segments. Let’s turn that around!

Segments to Improve:

Alright, let’s dive into the nitty-gritty of where you can level up. The segments that need the most love are:

• Roxzone: 00:10:23 (02:02 slower than average) - This is a biggie! Your transition time is where you lost a lot of seconds. Improving your overall fitness will help minimize downtime. Focus on quick transitions during training. Try practicing moving quickly from one exercise to another without losing your breath. Set a timer and push yourself to transition in under 30 seconds from one station to another.
• Burpees Broad Jump: 00:07:07 (00:38 slower than average) - Burpees are no joke, and they’re even less fun when you’re slow at them. Incorporate more explosive movements into your workouts. Try doing sets of burpees with a focus on speed—aim for 10 burpees with minimal rest. Add some plyometric drills like box jumps to improve your explosiveness.
• Sled Push: 00:03:49 (00:32 slower than average) - This is where you can really grind it out. Work on your leg strength and technique. Utilize heavier sleds during your training sessions and focus on form; keep your core tight and drive through your heels. Aim for short, intense sled pushes, mixing in sprints to mimic race conditions.
• Sled Pull: 00:05:56 (00:13 slower than average) - Similar to the sled push, but let’s focus on grip strength and back engagement. Incorporate resistance bands to pull from different angles and mix in rows to boost your pulling strength. Try pulling a sled at various weights for distance, focusing on maintaining a steady pace throughout.
• Farmers Carry: 00:02:37 (00:10 slower than average) - This is all about grip and core stability. Work on grip strength with farmer’s walks using heavier kettlebells and increase your distance each week. Also, mix in some core stability exercises like planks or hanging leg raises to support your overall strength.

Race Strategies:

Now that we’ve identified the segments needing work, let’s talk strategy for race day:

• Pacing: Start strong but controlled. Your initial run should be at a pace you can maintain for the first half. After that, gradually ramp it up as you feel comfortable.
• Transitions: Practice those transitions! They can make or break your race. Visualize your routine and rehearse it in training. Maybe even set up a mini-course to practice moving quickly from one exercise to another.
• Breath Control: In exercises like burpees and sled pulls, focus on your breathing. Inhale during the exertion phase and exhale during the recovery—this will help you maintain energy levels.
• Equipment Familiarity: Get comfortable with the equipment before race day. The more familiar you are, the less you’ll stress about it during the race.

Conclusion:

Ben, you’ve got a fantastic foundation to build on. Remember, every rep counts, and every second saved in transitions is a victory. Train hard, but don’t forget to have fun—after all, it’s about pushing your limits while enjoying the ride! 💪 As they say, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep grinding, and let’s crush those goals in your next race! You’ve got this! 💥

Remember, I’m here to help you through the process. Let’s make those weaknesses into strengths—because who doesn’t love a good underdog story, right? 😉 The Rox-Coach is always in your corner!