Findlay Mark Hyrox Result

Overall Performance:

Hey Mark! First off, let’s give a round of applause for hitting the finish line at the 2024 London HYROX! With an overall time of 01:33:58, you landed in the top 58% of 2654 athletes—solid effort! 🙌 Your total running time of 40:50 is impressive, clocking in a whopping 5:35 faster than average. This tells me you’ve got a runner’s profile, which is awesome! Your best running lap at 4:26 shows you definitely have some speed in those legs! But, as always, there’s room for improvement.

Now, looking at your pacing, it seems you started off a bit slower in the first running segment. That can happen; maybe you were taking in the sights or just easing into the race. However, your subsequent runs show a strong comeback, especially in Running 2 and Running 3, where you really turned on the jets! 💨 Overall, you’ve got a solid foundation with your running, but we need to work on those strength segments to become a true hybrid powerhouse!

Segments to Improve:

Let’s dive into the segments that need a bit of love:

• Roxzone (10:50) - This is where you lost a significant amount of time, spending 2:58 longer than average. To tackle this, let’s focus on your transition times. Aim to practice moving quickly between exercises. Try setting up mock transitions in your training sessions. For example, practice going from a rowing machine to a sled push and time yourself. The goal is to minimize downtime, as those seconds can add up! 🕒
• Burpees Broad Jump (8:38) - Ouch! This segment was 2:31 slower than average. Let’s break it down: focus on explosive movements. Incorporate plyometric training into your routine. Try drills like box jumps paired with burpees. Aim for 3 sets of 10 reps. Work on your form too—ensure you’re landing softly and using your arms to propel you forward.
• Wall Balls (8:39) - This was 1:13 slower than average. It’s all about technique here. Make sure you’re using your legs to throw the ball up instead of just your arms. Consider doing wall ball drills where you focus on squatting deep before each throw. 3 sets of 15 reps will get that rhythm going!
• Sandbag Lunges (6:01) - You were 1:00 slower here. Focus on your balance and core stability. Incorporate walking lunges with a sandbag into your training. Aim for 4 sets of 20 lunges, ensuring you maintain a straight posture and engage your core throughout.
• Sled Push (3:40) - This segment was 29 seconds slower than average. This is a strength exercise, so let’s build that muscle! Include heavy sled pushes in your training. Focus on short bursts of intensity. Try pushing the sled for 20 meters, rest, and repeat for 5 rounds. Aim for a weight that challenges you but allows you to maintain form.

Race Strategies:

Now, let’s talk about some strategies for your next race:

• Warm-Up Wisely: Make sure you’re fully warmed up before the race, especially focusing on your legs and core. A proper warm-up will help you feel less sluggish during the first running segment.
• Pacing Plan: Go in knowing how you want to pace each running segment. Consider starting the first run slightly quicker than you did this time. Find a rhythm early on, so you’re not playing catch-up.
• Visualization: Before the race, visualize each part of the course. Imagine how you’ll tackle transitions and specific segments. Mental preparation can be just as crucial as physical training.
• Embrace the Pain: During those tougher segments (like Burpees and Wall Balls), remind yourself that discomfort is temporary, but the glory of finishing strong lasts forever! “Pain is temporary, pride is forever.”

Conclusion:

Mark, you’ve got what it takes to level up! Remember, every great athlete was once a beginner who refused to give up. Focus on those segments that need improvement, and don’t shy away from pushing your limits. “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”

Keep that positive attitude, don’t forget to have fun while training, and remember: you’re not just running; you’re flying on the ground! 🏆💪 If you ever feel like quitting, just remember why you started. Now, let’s get back in the roxzone and crush those goals! Until next time, keep hustling! - The Rox-Coach