Kelleher Andi Hyrox Result

Overall Performance:

Andi, congrats on a solid performance in the 2024 Stockholm Hyrox! You finished in 01:43:33, landing you in the top 75% overall and 79% in your age group. That's nothing to scoff at; it shows you're putting in the work! 🏆 Your total running time of 51:38 is impressive—41 seconds faster than average—proving you have a runner's profile. However, pacing can be a tricky beast. Your first running lap was 13 seconds slower than average, which suggests you might have started a bit too conservatively. It’s like opening a race with a light jog instead of a sprint—you want to find that sweet spot! While you excel in running, your segments show that you could benefit from strengthening your skills in the strength-based exercises. You’ve got the stamina, but let’s work on turning that power up a notch! 💪

Segments to Improve:

Now, let’s dive into the segments that need some extra love:

• Burpees Broad Jump (9:07): This segment was a significant time loss. Focus on explosive movements to improve power. Try burpee box jumps—combine a burpee with a jump onto a box. This will help develop your explosive strength. Aim to do 3-4 sets of 8-10 reps, with a focus on speed.
• Wall Balls (7:34): Your wall ball performance needs some work. Focus on form—make sure you’re using your legs and keeping your core tight. Incorporate weighted squats and medicine ball throws into your routine. Do 4 sets of 15 reps, focusing on speed and accuracy.
• Sandbag Lunges (6:19): You spent too long here; let’s tighten that up. Work on your lunge mechanics and incorporate sandbag carries into your training to improve endurance and strength. Try 3-4 sets of 10 lunges per leg with a sandbag, then immediately do a 100m carry.
• Farmers Carry (2:52): This was slower than average too. To improve grip strength, add heavy carries into your routine. Work up to 3 sets of 40m carries with heavy weights, focusing on maintaining good posture and pace.
• Roxzone (8:22): Your transition time could be improved. Consider incorporating high-intensity interval training (HIIT) into your workouts to build overall fitness. Also, practice quick transitions between exercises during your training to mimic race conditions.

Race Strategies:

When you're out there racing, keep these strategies in mind:

• Start Strong, Finish Stronger: Find your rhythm early on in the runs. You might want to pick up your pace a bit in the early laps. Start with a strong effort on the first and second runs, then gauge how you're feeling for the final laps.
• Transition Practices: Make transitions a priority in your training. Use a stopwatch to time your transitions between exercises. Every second counts, and those little gains can add up to a big difference.
• Stay Mentally Tough: Use positive self-talk during the race. When things get tough, remember what David Goggins said: "You are not going to die because you feel pain." Embrace the discomfort and push through!

Conclusion:

Andi, you’ve got a great foundation to work from! Your running prowess is undeniable, and with focused training on your strength segments, you’ll be a force to reckon with at your next race. Remember, the road to improvement is paved with sweat and determination. Stay committed, and don’t forget to have fun along the way! You’ve already proven that you can run like the wind—now it’s time to lift like a beast! 💥

Keep pushing, keep grinding, and remember: “When you think about quitting, think about why you started.” You’ve got this, Andi! Let’s turn those weaknesses into strengths together! I’m here to help you every step of the way as your Rox-Coach. 💪