Fitzgerald Craig Hyrox Result

Overall Performance:

Craig, you put on a solid show in the 2024 Stockholm Hyrox event! Finishing in 1:20:44 and landing in the top 40% of a competitive field is no small feat. Your overall rank of 444 out of 1095 athletes and a commendable 21st in your age group show that you're not just in the race; you’re making your presence known! 💪

One of the standout features of your performance was your total running time of 39:46, which is 46 seconds faster than average. This tells me you’ve got a runner's profile and a solid aerobic base, which is great. However, your pacing strategy seemed a bit off. Starting your race with a 4:55 for the first run, which is slower than average, might have set you up for a slightly sluggish start. You picked it up in Running 2, but we need to work on starting strong and maintaining momentum throughout the race. Remember, a great start is like a good cup of coffee—it's about getting that jolt right out of the gate!

Segments to Improve:

Now, let’s talk about some areas where you can turn weaknesses into strengths. The Burpees Broad Jump and Sandbag Lunges were your slowest segments, and both have a lot of room for improvement.

• Burpees Broad Jump (00:06:11 - 01:17 slower than average)

Burpees and broad jumps can be tricky, especially when fatigued. The key here is efficiency. Focus on your form to ensure you're minimizing energy expenditure:

• Drills: Incorporate short, high-intensity burpee sessions (e.g., 20 seconds on, 10 seconds off) to build speed and efficiency. Aim for 5 rounds.
• Technique: Ensure your chest touches the ground, and as you jump up, land softly into the broad jump. This will help in maximizing your jump distance while minimizing impact.
• Progressions: Start with regular burpees and add in the broad jump gradually. For example, do 5 burpees, then 3 broad jumps. Repeat for 5 sets.
• Sandbag Lunges (00:05:01 - 00:16 slower than average)

Sandbag lunges require not just strength but also stability and endurance. Let’s refine this segment:

• Drills: Add weighted lunges to your strength routine—start with bodyweight, then progress to heavier weights. Aim for 3 sets of 10-12 reps per leg.
• Form Corrections: Focus on keeping your front knee over your ankle to prevent strain. Engage your core throughout the movement to maintain balance.
• Compromised Running Scenarios: After doing lunges, practice running short distances (100-200m) to adapt your legs to transitioning from strength to running.

Race Strategies:

Now that we’ve identified areas for improvement, let’s talk strategy. A well-laid plan can be the difference between a good race day and a great one. Here are some strategies to consider:

• Start Strong: Aim to hit your goal pace from the beginning. Your first run should ideally be around your average or slightly faster to establish confidence and rhythm.
• Transitions Matter: Your Roxzone time of 6:57 is a bit on the slower side. Practice quick transitions in training, whether that's setting up your gear or moving from one exercise to the next. A good rule of thumb is to visualize your next move while finishing the current exercise.
• Fuel Up: Make sure you’re properly fueled before and during the race. A well-timed gel or drink can keep your energy levels stable. Think of it as putting oil in the engine—don’t run on empty!

Conclusion:

Craig, you’ve got the heart of a lion and the spirit of a warrior! Remember, in the words of David Goggins, “You are never done. You can always do more.” Embrace the challenge, focus on your training, and keep pushing those limits. Turning your weaknesses into strengths is all part of the journey, and with your running profile, you can definitely do it!

Keep grinding, and let’s get ready to crush those next races! 🏆💥

Stay strong, stay motivated, and remember, the only bad workout is the one you didn’t do. I’m here to help you unleash your full potential! - The Rox-Coach