Johnston Myles Hyrox Result

Overall Performance:

Myles, you crushed it out there at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:24:02 places you in the top 28% of a solid 2451 athletes. Not too shabby, right? Being ranked 163 in your age group (30-34) puts you right in the mix with the competition. Your total running time of 00:41:38 is impressive—20 minutes faster than average! Clearly, you're more of a runner than a weightlifter, and you started strong with a blazing first running split of 00:03:05, which was 01:28 faster than average. Just like a gazelle on steroids! 🦓 However, it’s essential to maintain a steady pace throughout. Your running split times show that you might have started a bit too fast. That early excitement can lead to fatigue later on, as seen in your slower splits during the latter running segments. While your running profile is solid, there are areas of strength that need shoring up to help you maintain that speed as you tackle the strength elements of the race.

Segments to Improve:

• Burpees Broad Jump: This was a clear area where you lost time (00:05:36, 00:26 slower than average). The explosive nature of this segment requires not only strength but also agility and endurance. Consider incorporating plyometric drills such as box jumps, depth jumps, and explosive push-ups to improve your power output. Aim for 2-3 sessions per week, focusing on form and explosiveness.
• Roxzone: Spending 00:08:47 in transition is 02:11 slower than average, which means you might be spending too much time resting instead of regrouping. Try implementing high-intensity interval training (HIIT) to improve your overall fitness and capability to recover quickly between exercises. Also, practice your transitions—set up mock races where you drill moving efficiently from one exercise to another.
• Overall Running Performance: While you have a running profile, maintaining that speed in later segments is crucial. Focus on interval training and tempo runs to build endurance. Work on pacing drills where you practice running at a steady pace that you can sustain through the entire course.

Race Strategies:

• Start Strong, Finish Stronger: While it's great to burst out of the gate, remember that Hyrox is a marathon, not a sprint. Consider pacing yourself better during the first run segment. Aim for a slightly slower start to conserve energy for the later stages.
• Manage Your Energy: During strength segments, focus on maintaining a consistent effort rather than going all out. Break down each exercise into manageable parts—think of it as a marathon of strength rather than a sprint. You want to keep your muscles engaged without burning out.
• Practice Transitions: Incorporate transition drills into your training. Spend time focusing on moving efficiently between exercises—grab your gear, hit the next station, and go! Think of it like a well-oiled machine—smooth and quick, with no wasted time. Remember, every second counts! ⏱️

Conclusion:

Myles, you’ve got the heart of a lion and the speed of a cheetah! 🦁 Keep pushing your limits and refining your skills. Every workout is a step closer to greatness. As David Goggins would say, “You are never done. You are always in training.” Keep that mindset, and you'll notice significant progress. Remember to balance your training with rest and recovery. You want to be a beast, but you also want to be a smart one. So, lace up those shoes, hit the ground running, and let’s turn those weaknesses into strengths. You’ve got this! 💪 The Rox-Coach believes in you!