Quinney John Hyrox Result

Overall Performance:

Hey John! First off, congrats on your performance at the 2024 London Hyrox. Overall, you came in at 1:38:04, ranking 560th out of 4,462 athletes, which puts you in the top 12%—that’s some solid work! In your age group, you placed 9th, which is great considering you were up against 14 other competitors. Now, let’s talk about your pacing: it looks like you kicked things off a bit too fast, specifically in the first running segment, clocking in at 7:40, which was significantly slower than average. It’s like you were running to the finish line but forgot you had to do some workouts in between! With a total running time of 51:22—which is about 3:15 slower than average—it seems like your strengths might lean more towards strength than running. But hey, there's always room for improvement!

Segments to Improve:

• Burpees Broad Jump: You came in at 7:55, which is 1:26 slower than average. To boost your performance here, practice your burpees with a focus on form and explosiveness. Try doing sets of 10-15 burpees followed by broad jumps. Work on transitioning quickly from the burpee to the jump. You can also add some plyometric training to enhance your explosiveness.
• Sled Pull: At 5:54, you were 11 seconds slower than average. To tackle this, incorporate more sled work into your routine. Try dragging the sled for distance and time, focusing on maintaining a strong core and proper posture. You could also do resistance band pulls to strengthen your back and legs.
• Sandbag Lunges: Your time was 6:08, which is 4 seconds slower than average. To improve, practice lunges with a sandbag to increase your overall strength. Consider doing weighted lunges for sets of 10-15 reps, focusing on form and balance. You might also want to incorporate some single-leg exercises to build stability.
• Roxzone: You spent 8:43 in transition, which was 21 seconds slower than average. This indicates you might need to work on your overall fitness and efficiency in transitions. Incorporate drills that mimic race transitions. For example, you can practice quick transitions between exercises in your workouts, aiming to cut down that time in the race.
• Ski Erg: With a time of 4:49, you were 11 seconds slower than average. Focus on your technique here. Try intervals on the ski erg—set a timer for 30 seconds on, 30 seconds off. This will help improve your cardiovascular endurance and power output.

Race Strategies:

During the race, consider pacing yourself better from the get-go. Starting off too fast can leave you gasping for breath quicker than a kid in a candy shop! Try to maintain a steady pace, especially in your running segments. You might want to stick to a certain heart rate zone or perceived exertion level to avoid burning out. Also, practice your transitions in training; treat them like they matter, because they do! If you can shave off even a few seconds between exercises, it will make a big difference in your overall time. Lastly, remember to hydrate and fuel your body properly before and during the race to maintain energy levels.

Conclusion:

John, you’ve got the heart of a lion and the spirit of a warrior! Remember, "Success is the sum of small efforts, repeated day in and day out." Keep pushing yourself, work on those weaknesses, and stay consistent. Every workout is a step toward your next victory. Embrace the grind, and before you know it, you’ll be crushing those segments like a pro. Keep your head up, stay motivated, and let’s get ready for the next race! If you can dodge the burpees, you can dodge anything! 💪💥

Stay relentless,

The Rox-Coach