Smith Bradley Hyrox Result

Overall Performance:

Hey Bradley! First off, congratulations on a solid performance at the 2024 London Hyrox! Finishing 36th overall puts you in the top 16% of 217 athletes and 11th in your age group—nice work! That’s no small feat, especially in the competitive PRO category.

Your overall time of 01:10:43 is impressive, and you clearly have a runner’s edge with a total running time of 00:33:00, which is 1:31 faster than average. That’s like having a turbo boost on your running shoes! 🏃‍♂️💨 However, it seems like your pacing could use some fine-tuning. Starting off with the first running segment at 00:04:51 was a bit slower than average, which might have affected your energy distribution for the rest of the race. You’ve got the speed; let’s work on using it wisely!

With your background and skills, you appear to have a better running profile, but the challenge is to balance that with your strength. Think of it like being a superhero who can fly but has to lift some heavy things now and then—just don’t forget to work on your strength training, or you might find yourself stuck in a phone booth! 💪

Segments to Improve:

• Roxzone (00:06:19 - 01:38 slower than average): You've got some time to make up here! Focus on improving your overall fitness and practice your transitions. Time spent between exercise zones can make or break your race. Set up mock transitions in your training: time yourself between exercises and aim to shave off seconds each week. Transition drills, like quick changes between burpees and sled pushes, can help you get faster at changing gears.
• Sled Pull (00:05:21 - 00:26 slower than average): This segment could use some extra strength training. Incorporate sled pulls into your weekly routine. Start with lighter weights to focus on form, then gradually increase the load. Aim for 3-4 sets of 20-30 meters with a rest period that keeps your heart rate in check. Consider practicing with varied terrains to simulate race conditions.
• Farmers Carry (00:02:22 - 00:28 slower than average): Grip strength is key here! Try heavy carries in your training—grab some dumbbells or kettlebells and walk for distance. This will not only enhance your grip but also boost your core stability. Implement drop sets to fatigue your grip and increase endurance; it’s like hugging a really heavy friend—tire them out, and you'll be golden!
• Wall Balls (00:05:23 - 00:12 faster than average): While you’re not far off the mark, let’s turn this segment into a strength instead of a neutral one. Focus on your squat depth and explosive power. Incorporate plyometric squats and med ball slams into your routine. Try to hit a target that’s slightly higher than your current level to build power and accuracy.
• Sled Push (00:03:09 - 00:02 slower than average): This is another area where strength is vital. Do sled pushes at varying weights, focusing on maintaining a steady pace. Work on your form—keep your back straight and drive through your legs. Aim for 4-5 rounds of 20-30 meters at increasing weights.

Race Strategies:

During the race, consider pacing yourself more evenly. You might want to start strong but not at the expense of slowing down too much later on. Keep a consistent effort in your running segments, especially in the first half. Use your strength segments as recovery: they might feel tough, but they can help you recover your breath for the next run. Remember to keep your breathing steady and maintain a rhythm that allows you to power through without burning out too fast.

Additionally, practice your transitions during training. Rehearse moving from one exercise to another without wasting time. This means knowing where your gear is and being efficient with your movements—like a ninja but without the throwing stars! 🥷

Conclusion:

Bradley, you’ve got an incredible foundation to build upon, and the stats show you have what it takes to push further! Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So keep grinding, keep smiling, and don’t forget to have fun along the way! 💥

Now, go forth and crush those weaknesses like a pro! You know what they say: “Every champion was once a contender that refused to give up.” The Rox-Coach believes in you! 💪🏆