Montgomery Josh Hyrox Result

Overall Performance:

Josh, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:20:40, ranking 442 out of 1096 athletes. That places you in the top 40%, which is no small feat! Your total running time of 00:37:05 is impressive, coming in 03:23 faster than average. Clearly, you have a strong running profile, but we need to focus on balancing that with strength to really maximize your potential.

Looking at your pacing, it seems you started off a bit too fast in the first running segment at 00:04:15. While it's great to hit the ground running (pun intended!), you lost some steam in the latter running segments. You need to find that sweet spot where you can maintain your speed without burning out too early. Overall, you're a runner with potential, but let’s sharpen those strength skills to round out your Hyrox game!

Segments to Improve:

Your wall balls were the highest priority area for improvement, clocking in at 00:10:03, which is a whopping 04:05 slower than average. That puts you in the 91st percentile for that segment—definitely not where we want to be! Wall balls can be both a strength and a weakness; it’s all about coordination, timing, and endurance.

• Technique Work: Start by ensuring your form is spot on. Focus on a full squat and explosive upward motion. Aim for a consistent rhythm—don’t rush it, but also don’t dawdle. Use a light medicine ball to practice your technique without fatigue.
• Drills: Incorporate 20 minutes of EMOM (Every Minute on the Minute) wall balls into your routine. Start with 10 reps per minute and increase as your form improves. This will help build endurance and speed.
• Strength Training: Add some squatting variations to your weekly regimen. Goblet squats, thrusters, and front squats can enhance your leg strength and explosive power. Aim for 3 sets of 8-10 reps at a challenging weight.
• Combination Workouts: Pair wall balls with running intervals. For example, do 15 wall balls followed by a 400m run, repeating for 5 rounds. This mimics race conditions and builds your cardiovascular endurance while improving wall ball efficiency.

As for the Roxzone, you spent 00:07:15, which is 01:01 slower than average. This indicates that you might need to work on your transitions. Quick transitions can make or break your race time!

• Transition Drills: Set up a mini-course where you alternate between running and various exercises. Work on moving efficiently from one station to another, minimizing downtime. Aim for 10 rounds of 200m runs followed by an exercise (e.g., kettlebell swings or burpees) to get used to the “on-off” rhythm.
• Overall Conditioning: Incorporate high-intensity interval training (HIIT) into your workouts to improve your overall fitness. This will help your body adapt to the demands of racing, enhancing your ability to recover quickly between exercises.

Race Strategies:

During the race, having a clear strategy can be the difference between a solid performance and a stellar one. Here are some key tips:

• Pacing: Aim to start the race at around 80-85% intensity for the first few kilometers. This will help you maintain energy for the latter segments, especially as you hit those strength challenges.
• Visualization: Before the race, visualize yourself navigating through each segment. Picture yourself killing those wall balls and transitioning smoothly. Mindset is half the battle!
• Breathing Patterns: Establish a breathing rhythm during your runs and exercises. This will help you stay calm and focused, especially during tougher parts of the race.
• Stay Hydrated: Don’t underestimate the power of hydration! Make sure you’re properly fueled before the race and have a plan for quick hydration during it.

Conclusion:

Josh, you’ve got the makings of a formidable Hyrox athlete! With a little fine-tuning on your wall balls and transitions, you could easily see improvements in your overall performance. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” (Thanks, Rocky!) 💪

Keep that competitive spirit alive, work on those strategies, and embrace the grind. Every workout is a step closer to your goals. You’ve got this! And who knows? Maybe next time, you’ll be the one throwing wall balls like they’re beach balls! 💥

Stay strong, stay focused, and let’s make this journey count! Keep pushing, keep hustling, and remember: “The only easy day was yesterday.” - The Rox-Coach