Smithson Joe Hyrox Result

Overall Performance:

Joe, you put in a solid effort at the 2024 Birmingham Hyrox, finishing with a time of 01:26:45. That places you in the top 54% overall and top 61% in your age group—solid work! Your total running time of 00:41:32 is impressive, coming in 01:44 faster than average. This suggests you have a strong runner profile, but there are key areas for improvement in your strength segments. Your pacing in the first running segment (00:05:14) was a bit slow, which may have set the tone for subsequent exercises. Remember, you want to start strong but not burn out early—think of it as a marathon, not a sprint (unless you’re sprinting to the finish line, of course)! Overall, you’ve got the stamina, but let’s sharpen your strength to make those transitions smoother and help you conquer those tougher segments.

Segments to Improve:

Here’s where the rubber meets the road—your performance in certain segments reveals opportunities for growth:

• Burpees Broad Jump (00:06:48): This segment was a major time sink, coming in 01:25 slower than average. Focus on explosive power. Practice short bursts of burpees followed by broad jumps. Aim for sets of 5-10 reps, ensuring you maintain form over speed. Try to incorporate plyometric exercises like box jumps and broad jump variations to build explosiveness.
• Sled Pull (00:05:55): Here, you were 00:55 slower than average. Consider incorporating heavy sled pulls into your training, focusing on both speed and technique. Aim for intervals—pull the sled for 20-30 meters, rest, then repeat. A strong core is vital here, so add planks and rotational movements to your routine.
• Sled Push (00:03:13): With a 00:17 slower time than average, fine-tuning your technique can shave off valuable seconds. Practice short-distance sled pushes with heavy weights. Focus on pushing with your legs rather than your back, and keep your torso low to maintain power. Consider doing these after a short run to simulate race fatigue.
• Farmers Carry (00:02:30): You were 00:18 slower than average. Incorporate farmer’s carries into your workouts, using heavy weights and focusing on grip strength. Perform them for distance or time, and consider doing them in combination with other exercises (like squats) to build endurance under fatigue.

Race Strategies:

When it comes to race day, it’s all about strategy:

• Pacing: Start your first run strong but controlled. Aim for a pace that feels sustainable and allows you to transition into your strength segments without gasping for air.
• Transitions: Work on your transitions between exercises. A quick mental checklist can help. Just picture yourself as a well-oiled machine—if only we could all be that smooth!
• Breathing: Focus on your breathing during tough segments. Controlled breaths can help keep you calm and steady your heart rate, especially during the burpees and sled pulls.
• Mindset: Embrace the discomfort—remember, “You can’t hurt me!” Just like David Goggins says. Use those tougher segments as a mental challenge rather than a physical one.

Conclusion:

Joe, you’ve shown that you have the running strength to hang with the best of them. Now it’s time to fortify your weaknesses and turn them into strengths. Remember, “The only easy day was yesterday.” Embrace the grind, and let’s get to work on those segments that need some TLC. You’ve got the heart of a lion, and with a bit of focused training, you’ll be prowling at the front of the pack in no time. Keep pushing, and let’s make that next race your best yet! 💥💪

Stay strong and keep hustling—this is just the beginning of your Hyrox journey! The Rox-Coach is here to guide you every step of the way!