Widdowson Mikey Hyrox Result

Overall Performance:

Hey Mikey! First off, big shoutout for stepping up to the plate in the 2024 Birmingham Hyrox event. You finished strong, placing 2337 overall and 494 in your age group—kudos for being in the top 86% of 2702 athletes! That's no small feat! 🏆

Now, let’s talk about your performance. You have a solid runner profile, clocking in at a total running time of 46:16, which is a solid 4:36 faster than the average. That’s like showing up to a party with the best snacks and still having time to dance! But it looks like your pacing might have been a bit of a rollercoaster ride. You started a little slower than the average in your first running segment, which could have set the tone for the rest of the race. However, you picked up the pace significantly in the second running segment and maintained that energy through the race, which shows you have the stamina to keep going!💪

Despite your great running times, some of your strength segments didn’t match up, suggesting a need for some focused work on those areas. Think of yourself as a car—great engine (running), but maybe a little rust on the body (strength). Let’s get that body shining! 💥

Segments to Improve:

• Sandbag Lunges: Absolutely need to focus here, as you were 2:10 slower than average. To improve this, incorporate unilateral exercises into your routine. Try walking lunges with a sandbag (start light and work your way up). Also, don’t forget to work on your core stability with planks and side planks. Aim for 3 sets of 10-15 reps with rest in between.
• Burpees Broad Jump: You were 1:32 slower than average here. Let’s make burpees your best friend! Focus on explosive movements—try burpee box jumps or burpee tuck jumps to build that power. Try 5 sets of 5 to keep it intense but manageable.
• Roxzone: Spending 9:47 in transition might feel like a coffee break, but it’s costing you precious time! Work on your transitions by practicing quick changes between exercises. A good drill would be to set a timer for 30 seconds and switch between two exercises (like push-ups and jump squats) as quickly as possible.
• Wall Balls: You were just slightly faster than average, but we can do better! Try to incorporate more medicine ball slams and wall ball shots into your routine. Focus on getting that squat depth to really maximize your throw. Aim for 3 sets of 15-20 reps.
• Sled Pull: You were 1:12 slower than average. Work on your grip strength and leg drive by incorporating heavy deadlifts and farmer's carries. The more you can pull, the less you’ll struggle on race day! 🏋️‍♂️

Race Strategies:

• Pacing: Start steady! Since you had a slower first segment, aim to keep your initial pace consistent. Imagine you're running a marathon, not a sprint—this is a Hyrox, not a 100-meter dash!
• Transitions: Practice your transitions during training so they feel second nature. Every second you save here is a second you can spend crushing it on the next segment!
• Strength Endurance: Combine running with strength workouts. For example, try a workout where you run a lap and then do a set of lunges or burpees. This will mimic race conditions and help you build endurance for those tough strength segments.
• Nutrition: Fuel smartly before and during the race. A good mix of carbs and protein will keep your energy up. Think of it as pre-gaming, but instead of drinks, you’re stocking up on energy gels!

Conclusion:

Mikey, you’ve got the running chops, and with some strategic work on those strength segments, you’ll be blowing past the competition like they’re standing still. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪

Stay motivated, have fun, and keep that competitive spirit alive! You’re doing great, and I’m here to help you kick it up a notch. Let’s go get that next race! This is The Rox-Coach, and I believe in you! 💥