Bettis Louis Hyrox Result

Overall Performance:

Louis, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:16:15, which places you in the top 29% of 1096 athletes. That's nothing to sneeze at! Your overall running time of 00:35:14 is an impressive 3:12 faster than average, showcasing your strong runner profile. However, your pacing suggests a bit of a rollercoaster ride—starting off fast and then hitting a few speed bumps along the way. This is a classic case of “slow is smooth, smooth is fast.” You want to maintain a consistent effort, especially through those middle segments where the fatigue starts to creep in. Remember, you can’t outrun bad strength—so it's time to balance that out! 💪

Segments to Improve:

Looking at your performance, we can identify several segments that need some attention:

• Wall Balls (00:07:28) – This was your slowest segment, ranking in the 68th percentile. Wall balls are all about technique and rhythm. Focus on the squat depth and the follow-through of the throw.
• Sandbag Lunges (00:05:23) – You lost time here too, ranking in the 58th percentile. Ensure your form is rigid; your knees should not go past your toes, and keep that core tight.
• Burpees Broad Jump (00:04:54) – This segment can really tire you out. A time ranking of 38th percentile shows some room for improvement. Focus on making your burpees more efficient by reducing the time spent on the floor.
• Sled Pull (00:04:26) – With a rank of 34th percentile, this is another area that can be improved. Work on your grip strength and pacing during this segment. Short, quick pulls can be more effective than long, drawn-out ones.

Now, let’s break down some actionable strategies for these segments:

• Wall Balls: Incorporate a drill called the “Wall Ball Ladder.” Start with 10 reps, rest 30 seconds, then increase reps by 5 each round until you hit failure. Focus on explosiveness and consistency.
• Sandbag Lunges: Practice “Walking Sandbag Lunges” with a focus on form. Start with lighter weights and progressively add more as your technique improves. Aim for 3 sets of 10 lunges per leg.
• Burpees Broad Jump: Try a “Burpee Broad Jump Ladder,” where you perform a set number of burpees followed by a jump. Keep your burpees sharp—quickly back on your feet and jump as far as you can. Work on 5 rounds for time.
• Sled Pull: Add “Sled Pull Sprints” to your routine, alternating between pulling and sprinting back to the start. This simulates the intensity of the competition and builds endurance. Aim for 4-5 rounds.

Race Strategies:

Now that we know which segments need work, let’s talk about how to approach your next race:

• Pacing Strategy: Start with a controlled pace on the first lap, aiming for around 4:15. Let the adrenaline flow but keep it steady. Remember, it’s a marathon, not a sprint!
• Transition Efficiency: Work on your transitions. Aim to drop below 5 minutes in your Roxzone. This can be achieved by planning your gear layout and minimizing downtime between exercises.
• Breathing Techniques: Use controlled breathing during the high-intensity segments. This will help you maintain composure and prevent early fatigue.

Conclusion:

Louis, your performance is already impressive, but remember, the only bad workout is the one that didn’t happen! As David Goggins says, “You are not going to find your limits until you push yourself.” So, keep pushing, keep grinding, and let’s turn those weaknesses into strengths. With focused training, you can elevate your performance to the next level. Get your game face on, because the next race is just around the corner! 💥

Stay strong, stay focused, and remember: “It’s not whether you get knocked down; it’s whether you get up.” Let’s go get that next victory, Louis! 🏆

Keep hustling,

Rox-Coach