Johnston Benjamin Hyrox Result

Overall Performance

Hey Benjamin! First off, a massive congrats on your performance at the 2024 Stockholm Hyrox event! You crushed it with an overall time of 01:17:20, ranking in the top 31% of 1096 athletes and securing a solid 79th place in your age group. That's no small feat! Your total running time was a standout at 00:36:18, which is 02:39 faster than the average. This shows you're more of a runner, and that's a strength you can definitely leverage. However, your pacing strategy could use a little tweaking. You started strong with a lightning-fast first lap, but it might have set a pace that was a bit too aggressive for the rest of the race. It’s like running into a brick wall made of burpees—painful and slows you down! 🏃‍♂️💥

Segments to Improve

Now, let’s talk about the segments that need some extra love:

• Sandbag Lunges: 00:06:32 (81 Percentile Rank) - This was your slowest segment, and we need to change that. Incorporate weighted lunges into your training, focusing on form and stability. Start with lighter weights and gradually increase. A great drill is to perform walking lunges for distance, ensuring you maintain a steady pace and form. Also, try step-ups to build leg strength and power. Perform 3 sets of 10-15 reps.
• Burpees Broad Jump: 00:05:56 (63 Percentile Rank) - This segment can be a killer! Practice burpee variations to build explosiveness and endurance. Try “burpee box jumps” to increase your power output. Aim for 3 sets of 10 reps, focusing on quick transitions. Remember, burpees are like bad jokes—you just have to get through them quickly!
• Wall Balls: 00:06:09 (43 Percentile Rank) - To boost your performance here, work on your squat depth and throwing technique. Incorporate medicine ball squats into your routine, focusing on explosive power. Try sets of 15-20 reps to simulate race conditions, and practice catching and releasing the ball quickly. Think of it as your chance to throw your frustrations at the wall—literally! 💪
• Roxzone: 00:07:02 (51 Percentile Rank) - Your transition time is a reflection of your overall fitness and strategy. Focus on conditioning workouts that mimic race scenarios. Incorporate high-intensity interval training (HIIT) to improve your cardiovascular fitness. This will help you recover faster between segments. Aim for 2-3 sessions per week, with a mix of running and strength elements.

Race Strategies

During your next race, consider these strategies to elevate your performance:

• Pacing: Start with a slightly slower pace during the first two runs to conserve energy for the later segments. Remember, it’s a marathon, not a sprint—unless the prize is a pizza at the finish line!
• Transitions: Practice quick transitions in training to reduce the time spent in the roxzone. Use a timer to simulate race conditions, focusing on getting in and out of each exercise efficiently.
• Mindset: Keep your mental game strong. Remember David Goggins' words: “The only way to gain respect is to earn it.” Embrace the grind, and don’t let fatigue dictate your performance.

Conclusion

Benjamin, you’ve shown incredible promise with your running capabilities, but now it’s time to balance that with building strength in your weaker segments. Hyrox is all about hybrid fitness, so let’s turn those weaknesses into strengths. Remember, improvement doesn’t come from comfort zones but from pushing through the tough spots. As Jocko Willink says, “Discipline equals freedom.” So, let’s get disciplined in your training, and before long, you’ll be smashing personal records like a pro! 🏆

Keep grinding, stay motivated, and remember to enjoy the journey. The Rox-Coach is here to help you every step of the way! 💪