Phillips Will Hyrox Result

Overall Performance:

Will, you crushed it out there in Stockholm! Finishing with an overall time of 01:31:04 puts you in the top 67% of a strong field of 1,096 athletes and 72% in your age group. That's no small feat! Your total running time of 00:40:19 shows you’ve got a runner’s edge—an impressive 04:40 faster than average. Clearly, you have the wheels to burn, but we need to make sure that the rest of your game matches your speed. Your pacing in the first segment was a little too fast, which might have set you up for a tougher ride later on. Remember, it’s not a sprint; it’s a marathon (or a Hyrox, in this case)! 🏃‍♂️💨

Overall, you’re leaning towards a runner’s profile, but we’ll need to develop more strength to balance it out. Your strengths on the run can be your secret weapon, but the Hyrox demands a hybrid athlete. Let’s unlock that potential!

Segments to Improve:

Now, let’s dive into the segments that need some serious love:

• Burpees Broad Jump: 00:07:25 - This was your slowest segment, coming in 01:33 slower than average. Burpees can be a real game-changer; they build strength and endurance but can drain you if not executed efficiently. Focus on form and speed. Aim for explosive power in your jumps and quick transitions. Practice with a drill: do 10 burpees followed by 3 broad jumps, repeat for 5 rounds. The key is to minimize rest between movements.
• Sled Pull: 00:06:34 - At 01:17 slower than average, this segment could use some work. You want to build that pulling power! Incorporate resistance band pulls to strengthen your back and shoulders. Set up a sled with moderate weight and perform 5 pulls, focusing on keeping your core tight and using your legs effectively. Challenge yourself by increasing the weight progressively.
• Wall Balls: 00:07:43 - Coming in at 00:01:01 slower than average, this segment needs to be dialed in. Focus on your squat depth and explosive power. Try this drill: perform 10 wall balls, then do 10 air squats, and repeat for 5 rounds. Make sure you’re using your legs to drive the ball upward, not just your arms.

Additionally, your Roxzone time of 00:09:25 shows that you could benefit from improving your transition time. Work on your overall fitness and practice quicker transitions between exercises. Consider setting up a mini-Hyrox at your training facility where you can simulate the event and time your transitions. Every second counts!

Race Strategies:

Here are a few strategies to implement during your next race:

• Controlled Start: You tend to start strong, which is great, but keep it controlled. Aim for a consistent pace, allowing your body to warm up properly. Think of it as a warm-up lap; don't burn out your engines too soon!
• Breath Control: During the Burpees and Wall Balls, focus on your breath. Controlled breathing can help maintain your energy levels and efficiency. Inhale as you descend and exhale explosively as you jump.
• Mindset: “When you think you’re done, you’re only at 40% of your potential.” – David Goggins. Keep pushing through the tough segments with that mantra in mind. Visualize your success and embrace the pain; it’s where growth happens!

Conclusion:

Will, you’ve got the heart of a lion and the legs of a gazelle! 🦁💥 Embrace the grind, and remember that every workout is a step towards your goal. Focus on those segments we've highlighted, and with dedication, you’ll turn those weaknesses into strengths. Keep your head up, your heart strong, and your feet moving. You’ve already shown you can run; now let’s build that strength to match it. Who knows? The podium might just be waiting for you next time! 🏆

Stay hungry, stay humble, and keep pushing your limits. I’m here to help you every step of the way. You're not just competing; you're conquering—let’s get after it!

Rox-Coach