Sproull Callum Hyrox Result

Overall Performance:

Hey Callum! First off, big shoutout for finishing in the top 35% overall and 44% in your age group in the 2024 London HYROX. Your overall time of 01:19:44 is impressive, and I can see you’ve got a solid foundation in running with a total running time of 00:36:43, which is faster than average by 3:27. That’s a sign you’ve got some fast legs! 🏃‍♂️💨

However, I noticed some pacing issues, especially in the first segment where you came in 00:53 slower than average. Starting off too slow can make it tough to catch up later, so let’s work on that. Your performance shows you’ve got a strong running profile, but there's room for improvement in strength-based exercises, so let’s get you lifting those weights like you lift your spirits! 💪

Segments to Improve:

• Wall Balls: You clocked in at 00:07:34, which is a whopping 01:41 slower than average. This segment can really take the wind out of your sails if not tackled properly. Focus on your squat depth and explosiveness. Try doing wall balls in sets of 10-15 reps, ensuring you're getting that full squat and driving through your heels.
• Roxzone: Spending 00:06:49 in transition is something we can definitely improve. Aim to cut that down by honing your transition skills. Practice quick changes between exercises during your training sessions to simulate race conditions. Use a stopwatch to time yourself and reduce your resting time.
• Burpees Broad Jump: At 00:05:24, you were 00:37 slower than average. To improve this, focus on your burpee form—keep your core tight and your jumps explosive. A great drill is to perform burpees with a focus on speed; aim for 30 seconds of max effort followed by a short rest.
• Sandbag Lunges: Coming in at 00:05:15, you were 00:36 slower than average. Strengthen your legs and core by incorporating weighted lunges into your routine. Aim for 3 sets of 10-12 lunges per leg with a challenging weight. Remember to keep your torso upright and take big steps to engage your glutes fully!
• Sled Push and Sled Pull: With both segments being 00:06-00:29 slower than average, let's ramp up your strength training. For sled pushes, focus on low and powerful pushes in short sprints; for sled pulls, practice your form, keeping your back straight and using your legs to drive the movement. Aim for 4-5 sets of 20 meters each with heavy loads.

Race Strategies:

• Pacing: Start strong but not too strong. Aim for a steady pace in your running segments and use your strength segments to recover. If you go too fast at the beginning, you risk burning out before you hit the tough parts.
• Transitions: Practice transitioning quickly from one exercise to the next. Use a timer during practice to simulate race conditions and get comfortable moving efficiently between exercises.
• Visualize: Before your next race, take some time to visualize each segment. Picture how you’ll feel and how you’ll approach each exercise. This mental prep can be just as important as the physical training.

Conclusion:

Callum, you’ve got a great running base, and with targeted training, you can turn those other segments into strengths. Remember, as they say, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” 🏆 So, let's embrace the grind and work on those weaknesses one rep at a time!

Keep pushing yourself, and don't forget to have fun while you’re at it! After all, you're not just training for a race; you're training for life. And if you ever feel down, just remember: even the world’s strongest man has to do laundry sometimes! 😄

Keep at it, and I’m here cheering you on every step of the way!

— The Rox-Coach