Stewart Jack Hyrox Result

Overall Performance:

Hey Jack! First off, let me give you a virtual high-five for pushing through that 2024 Madrid Hyrox! 💥 Finishing with a total time of 01:57:05 places you in the top 66% of a competitive field, and that’s no small feat. Your total running time of 48:34 is 8:22 faster than average, which definitely shows you’ve got some serious speed in those legs! You’re clearly more of a runner, which is awesome, but it also means you need to shift some focus to building strength to balance out your performance.

However, let’s talk pacing. It seems like you came out a bit too fast on the first run (6:26) compared to the average. Starting strong is great, but it’s like opening a soda too fast—things can get messy if you’re not careful! A more controlled pace at the beginning can help you maintain energy for the latter parts of the race.

Segments to Improve:

Alright, let’s dive into the segments that need some love. Here are a few areas where you can really level up:

• Sled Push (7:02) - 98th Percentile: This was a major time sink for you. Work on your technique first. Ensure you're pushing with your legs and maintaining a strong core. Try doing sled pushes with lighter weights for high reps to build endurance. Aim for 3-4 sets of 20 meters with a rest of 1 minute in between.
• Sled Pull (10:08) - 97th Percentile: Similar to the push, technique is key here. Practice pulling with your legs instead of relying solely on your arms. Incorporate band resistance pulls to build strength in your legs. 4 sets of 15-20 meters with a focus on explosive starts should do the trick.
• Farmers Carry (4:24) - 97th Percentile: Time to beef up that grip strength! Use heavier weights but aim for shorter distances to build both strength and endurance. Consider 4 sets of 40 meters, focusing on keeping your core tight and posture upright.
• Sandbag Lunges (8:26) - 77th Percentile: Don't let these get you down! Lunges are tricky, especially when you're fatigued. Ensure your knees don't go past your toes and keep your back straight. Try incorporating weighted lunges and gradually increasing your distance. 4 sets of 10 lunges (each leg) will help you build strength.
• Roxzone (11:25) - 66th Percentile: Transition time is key. Get in and out of zones efficiently! Practice quick transitions in your workouts. For example, try a circuit where you perform an exercise, then immediately run a short distance before the next workout. This will help simulate race day conditions.

Race Strategies:

Now let’s talk strategy for your next race!

• Pacing: Start with a controlled pace on your first run. Aim to be around 5-10 seconds slower than your best lap time. This will help preserve your energy for the later stages.
• Transition Practice: Make transitions a part of your training routine. Set up your gear in a way that minimizes time lost. Remember, a second saved is a second earned in Hyrox! 🏆
• Breathing Techniques: Focus on your breathing during the running segments. A consistent breathing pattern can help keep your heart rate in check and reduce fatigue.
• Visualize Success: Before your next race, take a moment to visualize each segment. Picture yourself crushing the sled push or lunging like a pro. Visualization can be a powerful tool!

Conclusion:

So there you have it, Jack! Your performance has shown that you’ve got a great running base, and with some targeted training and focused strategy, those other segments can become your strengths. As you keep grinding, remember: “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep improving, and soon you’ll be turning those weaknesses into unstoppable strengths! 💪

Now go out there and smash it at your next Hyrox. And remember, if you ever feel like you're losing your grip during those farmers carries, just imagine you're carrying your grocery bags from a parking lot that’s a mile away—motivation at its finest!

Stay strong, stay focused, and let’s crush those goals together! You’ve got this!

- The Rox-Coach