Craft Ben Hyrox Result

Overall Performance:

Ben, you put in a solid effort at the 2024 Birmingham Hyrox, finishing with an overall time of 1:23:08, landing you in the top 44% of a competitive field of 2701 athletes. That's no small feat! You also secured a respectable 196th place in your age group, showing that you're not just participating but competing with the best of them.

Your total running time of 37:27 is impressive—4:07 faster than average. This indicates that you have a natural runner's profile, which is fantastic! However, your pacing seemed a bit off in the first segment, where you were 22 seconds slower than average. It’s a classic case of either starting too conservatively or not finding your rhythm right away. Your best running lap of 4:10 shows you can push yourself, but it also highlights that you have more speed in the tank. In a race like Hyrox, it's essential to balance speed and endurance. You need to harness that runner's strength and focus on improving your strength segments. After all, it’s not just about running—it's about running with purpose! 💪

Segments to Improve:

• Sled Pull (00:05:34): This segment was a tough one for you, clocking in 48 seconds slower than average. Focus on building your back, core, and grip strength. Incorporate heavy rows and deadlifts into your training. A good drill is to practice pulling a sled for short distances with increasing weights, ensuring you engage your core and maintain a strong posture throughout.

  Form Correction: Ensure your hips are low and your chest is up. Keep the sled close to your body to reduce strain and increase efficiency.

• Sandbag Lunges (00:05:41): You lost 46 seconds here. To improve, work on your single-leg strength and stability. Add weighted step-ups and lateral lunges to your routine. These movements will enhance your balance and strength, making lunges feel like a walk in the park.

  Form Correction: Keep your front knee aligned with your ankle to avoid injury and maximize power.

• Sled Push (00:03:20): At 29 seconds slower than average, this is another key area to tackle. Focus on building leg strength and explosive power. Incorporate sled pushes and leg presses into your workouts. Sprinting with resistance bands attached to your waist can also mimic the push motion.

  Form Correction: Drive through your heels and keep your back straight to maintain control.

• Wall Balls (00:06:30): You were 15 seconds slower than average here. Work on your squat depth and the explosive movement needed to get the ball up. Incorporate thrusters into your routine—they’ll help you with the power and endurance needed for wall balls.

  Form Correction: Focus on a full squat and use your legs to throw the ball, rather than relying solely on your arms.

• Burpees Broad Jump (00:05:11): A 25-second lag here is noteworthy. Incorporate plyometric drills like box jumps and explosive burpees into your training. The goal is to develop that explosive power while maintaining your endurance.

  Form Correction: Ensure a smooth transition from the burpee to the jump, utilizing your momentum to propel yourself forward.

• Ski Erg (00:04:43): You were 19 seconds slower than average. Work on your upper body strength and cardiovascular endurance. Incorporate rowing and lat pull-downs into your weekly regimen. Focus on your technique to maximize power output.

  Form Correction: Maintain a strong core and drive with your legs while pulling, ensuring a fluid motion.

Race Strategies:

• Pacing: Start strong but controlled. Aiming for consistent splits across the running segments will help you avoid burning out early. Consider using your initial segment to find your rhythm rather than pushing too hard.
• Transition Efficiency: Your roxzone time was 7:36, which is 1:06 slower than average. Work on your transition drills to minimize downtime. Practice quick changes between exercises to smooth out your race flow.
• Mindset: Use visualization techniques before the race. Picture yourself powering through each segment, focusing on your strengths. Remember David Goggins' words: "You are your own hero." Embrace the challenge and push through the discomfort.

Conclusion:

Ben, you're already on the right track with your running profile, and there’s no doubt you have the potential to crush your next Hyrox race. Remember, improvement is a marathon, not a sprint (but a sprint in a marathon format, right? 😄). Strengthening your weaknesses will turn them into your new strengths. Stay consistent with your training, and don’t shy away from the grind. Every rep, every drop of sweat, and every moment you push through discomfort is a step closer to your goals.

Keep your head up, work hard, and remember what Jocko Willink says: "Discipline equals freedom." Embrace the process and enjoy the journey! You've got this! 💥

Your Rox-Coach is here, ready to help you level up for your next competition! 🏆