Dean Will Hyrox Result

Overall Performance:

Hey Will! First off, let’s give a shout-out to your performance at the 2024 Birmingham Hyrox! You finished in the top 21% overall and the top 24% in your age group – not too shabby! Your overall time of 01:19:26 is solid, especially since your total running time of 00:38:43 is a whopping 01:23 faster than the average. Looks like you’ve got some strong runner vibes going on! Just remember, in Hyrox, it’s all about being a well-rounded athlete, so let’s work on that strength. 💪

Now, about your pacing: you started off a bit slower than average in Running 1 (00:04:43), which might have been a strategic choice, but it can also lead to lost momentum. It’s crucial to find that sweet spot where you’re not burning out too soon but also not leaving too much on the table. Overall, you seem to be more of a runner, so let’s make sure we balance that out with some solid strength training. You’ve got this!

Segments to Improve:

Now, let’s dive into the segments where you can really turn things up a notch. Here are the areas where you ranked below average and some actionable strategies to level up!

• Sled Pull (00:05:36) - 92nd Percentile: This is a biggie for improvement! You lost over a minute compared to the 25th percentile. To tackle this, focus on your back and core strength:
• Drill: Resistance Band Rows - Use bands for high reps to build endurance in your pulling muscles.
• Technique: Keep your core tight and engage your hips; don’t just rely on your arms.
• Heavy sled pulls: Practice with heavier weights in shorter distances to build strength and power.
• Roxzone (00:06:42) - 71st Percentile: You spent more time than average transitioning. This means you need to focus on your overall fitness and speed between exercises.
• Drill: Circuit Training - Set up a circuit with minimal rest between exercises to simulate race conditions.
• Practice transitions: Time yourself moving from one exercise to the next, aiming to decrease your Roxzone time.
• Burpees Broad Jump (00:05:00) - 66th Percentile: You can definitely shave some time here! Burpees can be a killer, but they can also be your best friend.
• Drill: Burpee Box Jumps - Add height to your jumps to build explosiveness while maintaining form.
• Technique: Focus on landing softly to prepare for the next movement and reduce fatigue.
• Wall Balls (00:05:53) - 58th Percentile: You can be quicker here, too! Wall balls are all about rhythm and power.
• Drill: Wall Ball Ladder Work - Start with lighter weights and focus on your form before moving to heavier balls.
• Technique: Ensure you’re squatting deep enough to maximize your power on the throw.
• Sled Push (00:02:43) - 49th Percentile: It’s time to push harder! Your sled push could use a little oomph.
• Drill: Heavy Sled Pushes - Incorporate heavy sled pushes in your weekly routine to build leg strength.
• Technique: Keep your shoulders low, head up, and drive your legs; don’t just lean into it!

Race Strategies:

During the race, consider these strategies:

• Pacing: Start strong but controlled. Aim to hit a consistent pace from the get-go.
• Transitions: Use your Roxzone wisely! Practice how to quickly switch gears between running and exercises.
• Nutrition: Don't forget to fuel up before the race. Think of it as putting premium gas in your car – you wouldn’t want to run on fumes!

Conclusion:

All in all, Will, you’ve got a solid foundation to build on. With a little focus on those strength segments and improving transitions, you’re going to crush your next race. Remember, every athlete was once a beginner, and every expert was once a novice. Keep pushing your limits, and don’t forget: “Success is what happens after you have survived all your mistakes.” So, embrace the grind, and let’s make those weaknesses your strengths! 💥🏆

Let’s get to work on these strategies, and I promise you’ll see improvements. Until next time, remember: “You don’t have to be great to start, but you have to start to be great!” Keep hustling, Will! - The Rox-Coach