Masters Scott Hyrox Result

Overall Performance:

Scott, first off, congrats on completing the 2024 Stockholm Hyrox! Ranking in the top 84% is no small feat, especially in a competitive field of 1,095 athletes. Your overall time of 01:43:14 shows you’ve put in some solid work. The standout highlight? Your total running time of 00:47:25 was 3:02 faster than average, marking you as a runner at heart. Great job on pacing through most of the running segments, especially with your first run being 14 seconds faster than average. However, it looks like you might have caught a bit of a slow-down on the last few segments, particularly the Sandbag Lunges and Wall Balls. We’ll dive into that shortly.

You’ve got a hybrid profile leaning more toward the running side, which is a fantastic asset in Hyrox. But remember, Hyrox is all about balance. Let's work on your strength segments so you can dominate the competition. It’s time to turn those weaknesses into strengths. As David Goggins says, “You are stopping you. You are giving up instead of getting hard.” Let’s get hard, Scott! 💪

Segments to Improve:

Now, let’s break down the segments where you can make some serious gains:

• Sandbag Lunges (00:08:01, 01:35 slower than average): This segment was a clear bottleneck for you. To get better, focus on strength and endurance. Incorporate high-rep lunges into your routine, aiming for 3 sets of 15-20 reps. Mix in weighted lunges, performing them with a 20-30 lb weight vest or a sandbag, and work on your stability and core strength. Practice maintaining good form—keep your chest up and your front knee behind your toes.
• Wall Balls (00:09:43, 01:21 slower than average): Your wall ball performance needs attention. Aim for consistent practice, starting with 10-15 reps unbroken. Gradually increase the weight as you get comfortable. Incorporate high-intensity interval training (HIIT) sessions focused on explosive movements. For example, perform wall balls for 30 seconds on, 30 seconds off for 5 rounds. And remember, “If you’re going to be a bear, be a grizzly!” Build that power! 🐻
• Sled Push (00:03:53, 00:23 slower than average): To improve your sled push, focus on strength training for your legs and core. Perform exercises like squats, deadlifts, and leg presses. During your sled training, work on short, powerful bursts. Aim for pushing the sled for 20-30 meters with maximum effort, resting adequately between sets to ensure full recovery. Remember that form is key—keep your back straight and push with your legs, not your arms.

Race Strategies:

For your next race, here are some strategies to consider:

• Pacing: Start strong but resist the urge to go all out in the first run segment. Maintain a steady pace to conserve energy for the strength segments. Given your strong running background, you can afford to finish the running segments slightly faster than average to set yourself up for success later.
• Transition Efficiency: Your Roxzone time (00:09:13) indicates room for improvement. Practice smooth transitions in your training. Set up mock race conditions and time your transitions from running to exercises and back. The faster you get in and out of the zones, the more time you save. Every second counts! 🕒
• Mindset: During the race, keep your head in the game. If you hit a wall, remember Goggins’ words: “You must deny your own comfort.” Push through and remind yourself why you’re there. Visualize overcoming each segment before you even get to it.

Conclusion:

Scott, you’ve got a solid foundation to build on, and with a few tweaks, you can significantly enhance your performance. Every race is a chance to learn and grow, so embrace the grind! Remember, it’s not just about where you finish, but about how hard you’re willing to push yourself. “You don’t get what you wish for. You get what you work for.” Keep that momentum going, and let’s crush your next Hyrox together! 💥

Stay strong, and let’s get after it! I’m here for you. This is The Rox-Coach, and I believe in your potential.