Nunn Andrew Hyrox Result

Overall Performance:

Andrew, you took on the 2024 Frankfurt Hyrox and emerged from the battlefield with a commendable overall time of 01:23:01. Finishing in the top 46% overall and 50% in your age group shows that you've got the heart of a lion and the tenacity to keep pushing. Your total running time of 00:40:08 was impressive, coming in 01:23 faster than average. This clearly indicates that you have more of a runner's profile, so let’s harness that speed while also beefing up your strength. Your pacing strategy had some ups and downs; you started strong with a blistering first lap, but then your subsequent laps showed signs of compromise. The first running segment was 00:28 faster than average, which is awesome, but you may have gone out a bit too hot, leading to slower performances in later segments. This is a classic case of “starting like a cheetah but finishing like a tortoise.” Remember, slow and steady wins the race—unless you're a cheetah, in which case, you probably just win. 🐆 Overall, you're clearly a strong runner, but your performance in the strength segments needs attention to balance out your skills.

Segments to Improve:

Let’s dive into the segments where you can turn things around:

• Wall Balls (00:07:44): This was your slowest segment, taking a whopping 01:29 slower than average. To improve here, focus on your squat depth and throwing technique. Integrate Wall Ball drills into your training, aiming for sets of 10-15 with a focus on explosive power. A good drill is to perform 3 sets of 15 wall balls with a lighter weight, followed by a set of 10 with your competition weight to build endurance.
• Burpees Broad Jump (00:05:44): At 42 seconds slower than average, it's clear we need to up your burpee game. Incorporate burpee intervals into your weekly training, aiming for 5 rounds of 10 burpees followed by a broad jump. Work on your explosiveness by practicing broad jumps, focusing on landing softly to protect your knees.
• Sled Push (00:03:28): You were 37 seconds slower than average here. To improve your sled push, practice pushing heavier weights in shorter distances. Start with a sled and aim for 20-30 meters, focusing on maintaining a low center of gravity and driving through your legs. Do this 3 times a week to build that explosive strength.
• Ski Erg (00:04:43): Slower by 19 seconds than average, your technique may need some tweaking. Work on your arm drive and core engagement. Try doing intervals of 30 seconds of max effort followed by 1-minute rest. This will not only build strength but also improve your endurance on the ski erg.

Race Strategies:

Now that we’ve identified the segments, let's talk strategy. During the race, you want to maintain a steady pace after your initial burst. Here are a few strategies:

• Pacing: Start strong but not at your maximum. Aim for a sustainable pace that allows you to maintain energy for later segments.
• Transitions: Your roxzone time of 00:05:39 was 49 seconds faster than average, which is excellent! Keep that momentum going by practicing quick transitions in training to minimize rest time.
• Focus on Breathing: During strength segments like wall balls and burpees, control your breathing. Inhale during the eccentric phase and exhale explosively during the concentric phase.

Conclusion:

Andrew, you have a lot to be proud of, and with some focused training on those weaker segments, you’re poised to crush your next Hyrox! Remember what David Goggins says: “You will never learn from people if you always tap dance around the truth.” So, let’s face those challenges head-on and transform them into strengths. 🏆

Keep pushing, keep grinding, and always aim for progress, not perfection. You got this! 💪

Remember, I’m the Rox-Coach, and I’m here to help you unleash your full potential! Let's turn that potential into performance! 💥