Reed Simon Hyrox Result

Overall Performance:

Simon, you crushed it out there at the 2024 London Hyrox! Finishing in 1:34:57 puts you in the top 11% of all 4462 athletes, and 7th in your age group is no small feat! You clearly have that endurance runner vibe with a total running time of 45:49, which is actually 1:07 faster than average. You started off a bit slower than average in the first running segment, but then picked up the pace—great job finding your rhythm! 🏃‍♂️💨

However, there’s a bit of a strength gap that we need to address. Your performance in the sled push and pull, along with some other strength segments, shows that you’ve got some room to grow there. Think of yourself as a hybrid athlete with a stronger running profile, but let’s work on beefing up those strength components to balance things out. After all, it’s not just about running; it’s about running strong!

Segments to Improve:

• Sled Push: 00:04:00 (49 seconds slower than average)

This segment is a biggie for you. To improve, focus on the following drills:

• Heavy Sled Pushes: Start with a weight you can manage and gradually increase it. Work on maintaining a low body position to engage your quads and glutes effectively.
• Pushing Drills: Incorporate pushing a weighted sled for short distances (20-30m) at maximum effort. This will help build explosive strength.
• Leg Strength Work: Squats and lunges will help. Aim for 3-4 sets of 8-12 reps for each exercise, focusing on form to build that leg power.
• Sled Pull: 00:05:32 (4 seconds slower than average)

Similar to the sled push, let’s ramp up your strength here:

• Resistance Band Pulls: Use bands to simulate the sled pull motion. These help to train the specific muscles used in the event.
• Kettlebell Swings: Build hip power and core strength with kettlebell swings. Aim for 3-4 sets of 15-20 reps.
• Farmers Carry: 00:02:48 (23 seconds slower than average)

To improve here, work on grip strength and core stability:

• Farmers Walks: Use heavy weights and walk for distance. This will improve your grip, core, and overall strength.
• Deadlifts: Great for building overall back and grip strength. Aim for 3-4 sets of 6-10 reps.
• Wall Balls: 00:07:00 (27 seconds faster than average)

While you’re not far off, let’s sharpen this segment:

• Wall Ball Practice: Aim for sets of 10-15 repetitions and work on explosiveness from your squat.
• Plyometric Drills: Include box jumps or jump squats to improve your overall explosiveness and endurance.
• Roxzone: 00:07:59 (1 second faster than average)

It’s important to minimize your transition time—every second counts! Here are some tips:

• Practice Transitions: Set up mock transitions in your training to rehearse moving from one exercise to another efficiently.
• Conditioning Circuits: Include circuits that combine running with strength exercises to simulate race conditions and improve your overall fitness.

Race Strategies:

• Pacing: Start your first run segment at a pace similar to your second running segment. You may have come out a bit too conservatively. Find that sweet spot early on, and don’t be afraid to push a little harder from the get-go.
• Transitions: Practice transitioning between exercises without losing momentum. Use your downtime wisely; hydrate and breathe but keep moving. Think of it as a "quick coffee break" before the next challenge! ☕️
• Strength Segment Focus: Approach strength segments with confidence. Visualize success! Remember, it’s all about that grit and determination. You’ve got this!

Conclusion:

Simon, you’re already rocking it with that endurance profile, and with some focused training on strength, you’ll take your Hyrox game to the next level! Remember, “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. Keep that spirit high, stay consistent with your training, and you’ll be smashing personal records in no time. 💪💥

Keep pushing, and let’s turn those weaknesses into strengths. You’ve got an exciting road ahead—let’s make it count!

Yours in fitness,

The Rox-Coach