Timmins Rory Hyrox Result

Overall Performance:

Rory, you rocked the 2024 Stockholm Hyrox, finishing in 01:13:35 with an impressive overall rank of 244 out of 1096 athletes—putting you in the top 22%! That’s no small feat! Your total running time of 36:07 is a solid 1:04 faster than average, which shows you have a strong runner profile. However, your pacing in the first segment was a bit too fast, which may have compromised your performance in later exercises. Think of it like a marathoner sprinting out of the gate—sprinting is fun, but it’s a long race! 💥

On the flip side, your performance on strength-based segments like the Sled Push and Burpees Broad Jump indicates some areas for improvement. You need to build up that strength while maintaining your solid running capability. Just remember: “It’s not about being better than someone else. It’s about being better than you were yesterday.” - David Goggins.

Segments to Improve:

• Burpees Broad Jump (5:16) - This was your slowest segment, falling behind the average by 1:01. Focus on explosive power here. Incorporate plyometric drills like box jumps and explosive push-ups. You can also do burpees with a focus on speed. Start with a target number to achieve in a set time and gradually decrease that time.
• Sandbag Lunges (4:35) - Slower than average by 0:23. This segment requires stability and strength. Work on your lunge form—ensure your knee doesn’t extend beyond your toes. Train with heavier sandbags and incorporate single-leg exercises to improve balance. Consider doing walking lunges with a pause at the bottom of each rep to build strength.
• Sled Push (2:43) - You were 0:13 slower than average, indicating a need for more leg power and technique. Practice pushing the sled with proper form. Use a lower weight for higher reps to build endurance, and then gradually increase the weight as you become more comfortable. Also, consider doing hill sprints to build that explosive strength in your legs.

Race Strategies:

Your pacing strategy is crucial. Start strong but not too fast—aim for a steady pace that you can maintain through the exercises. Break down each round mentally; focus on one segment at a time and visualize your performance. For the roxzone, practice quick transitions during your training sessions. Perhaps treat transitions like a hot potato—you want to drop it fast! 🥔

Consider utilizing a breathing technique during your transitions to keep your heart rate under control. Remember to hydrate and fuel properly before the race; you wouldn’t drive a Ferrari on empty, right? 🏎️

Conclusion:

Rory, you have the tools to crush your next Hyrox event! Your running prowess is impressive, but don’t forget to balance it with strength training. “The only way to get around is to go through.” - Jocko Willink. Embrace the challenge, and let’s turn those segments into your strengths!

Keep pushing those limits, and remember, it’s all about progress, not perfection. The road to greatness is always under construction—make sure you're laying down some serious asphalt! 💪

Stay focused, stay hungry, and let’s keep that fire burning! The Rox-Coach is here to guide you every step of the way! 🏆