Brown Stuart Hyrox Result

Overall Performance:

Stuart, your performance at the 2024 Stockholm Hyrox was commendable, finishing in the top 79% overall and 81% in your age group! 💪 With an overall time of 01:37:50, you showcased solid effort, especially in some of the strength elements like the Ski Erg and Sled Push, where you were ahead of the average. However, your pacing was a bit of a rollercoaster ride! Starting off fast in the first running segment (00:04:46, 17 seconds faster than average) gave you a burst of energy, but it seems like it may have led to a slower overall running time of 00:48:08, which is 9 seconds slower than average. This indicates a profile leaning towards strength, but we need to refine your endurance to balance that out.

Segments to Improve:

Let's break down the segments where you have the most potential for improvement:

• Wall Balls (00:08:46, 56 seconds slower than average): This segment really ate up your time. Focus on your technique and conditioning. Try doing sets of 20-30 reps to build endurance, and incorporate some explosive medicine ball throws to get your legs and arms working in harmony.
• Sandbag Lunges (00:06:23, 19 seconds slower than average): You're losing steam here. To enhance your strength and stability, practice walking lunges with a weighted bag on your shoulder. Gradually increase the weight and distance. Incorporate unilateral lunges to address any muscular imbalances.
• Roxzone (00:08:49, 27 seconds slower than average): This time suggests more rest or slower transitions. Work on your overall fitness level to minimize time spent in transition. Create a circuit routine that mimics the Hyrox layout—focus on moving quickly between exercises. Consider setting a timer and treating your transitions like a mini-WOD (Workout of the Day) to build that urgency!

Drills for overall improvement:

• For Wall Balls: 4 sets of 15 repetitions, with a focus on speed and form. Rest only 30 seconds between sets.
• For Sandbag Lunges: 3 sets of 20 steps with a progressively heavier bag, ensuring you maintain an upright torso.
• For Roxzone improvement: A workout that includes a 400m run followed by a strength exercise (like push-ups or kettlebell swings), repeated 5 times, will help you condition your transitions.

Race Strategies:

During the race, consider the following strategies:

• Pacing: Start with a moderate pace on the first run, perhaps around 00:05:00. This will help you conserve energy for the later segments.
• Segment Approach: Treat each segment like a mini-race. Focus on completing each exercise efficiently before transitioning into the next run or strength exercise.
• Transition Speed: Practice your transitions during training. Set up mock transitions where you time how quickly you can move from one exercise to another. The goal is to improve that Roxzone time!

Conclusion:

Stuart, remember, “You can’t hurt me.” Each race is a stepping stone to your next performance. You have a solid foundation, but with targeted training on your weaknesses, you can elevate your game to the next level. Don’t let those Wall Balls weigh you down or the Lunges trip you up—embrace them! Every rep is a chance to build resilience and strength. Keep pushing, keep grinding, and let’s turn those segments into strengths! 💥

As David Goggins says, “You are your only limit.” So, let’s break those limits and smash your next Hyrox performance. You got this, Stuart! The Rox-Coach is here to guide you every step of the way. 🏆