Moore Steve Hyrox Result

Overall Performance:

Steve, you put in a solid effort at the 2024 Marseille Hyrox event, finishing with a time of 01:25:24. Ranking 863 overall puts you in the top 58% of 1474 athletes, and your placement of 46 in your age group (top 47%) shows that you're definitely on the competitive side of things! 🏆

Your total running time of 00:43:01 was 00:33 slower than average, indicating that there's room for improvement in your endurance and pacing strategy. It seems like you may have started a bit too fast with your first running segment, clocking in at 00:05:58 this was 01:22 slower than average, which likely impacted your overall performance. Balancing your speed with endurance is key, and it looks like you're more of a strength athlete than a pure runner. Let's harness that power!

Segments to Improve:

Now, let’s break down the segments that need some extra work:

• Sled Pull (00:06:37): This was a significant area of improvement, being 01:42 slower than average. The sled pull combines strength with endurance, and it’s clear you can push harder. Focus on strengthening your posterior chain and grip. Try these:
• Sled Drags: Use a light sled and practice pulling it over various distances. Aim for a consistent pace and focus on engaging your core.
• Deadlifts: Work on your max strength with traditional deadlifts, but also incorporate Romanian deadlifts to build endurance in those muscles.
• Farmer's Walks: Carry heavy kettlebells or dumbbells for distance. This will develop grip strength and core stability, essential for the sled pull.
• Total Running Time (00:43:01): Your running profile suggests that you could benefit from additional endurance training. Here’s how to improve:
• Long Runs: Incorporate longer, slower runs into your routine to build endurance—aim for a pace that is 40-60 seconds slower than your race pace.
• Interval Training: Utilize interval workouts once a week. For example, 5 minutes at a challenging pace followed by 2 minutes of rest. Repeat this for 4-5 rounds.
• Tempo Runs: Add tempo runs where you maintain a steady, challenging pace for a set distance. This will help you get comfortable at faster speeds.

Race Strategies:

During the race, keeping your pacing in check is crucial. Start with a controlled pace in your first running segment, maybe 5-10 seconds slower than your target pace. This will allow you to conserve energy for later segments, especially the sled pull and burpees. Focus on your transitions—treat them like mini-sprints to keep your heart rate up and maintain momentum. Remember, transitions are as much part of the race as the actual exercises. Aim to streamline your roxzone time; less faff, more focus!

Conclusion:

Steve, you've got the heart of a lion and the strength to match. Just remember, every champion was once a contender that refused to give up. Keep pushing your limits, both in training and during races. “It’s not about being the best. It’s about being better than you were yesterday.” Now go tackle those sled pulls and running intervals like they're standing between you and your next victory! 💪💥

Keep grinding, and don’t forget to have some fun along the way. After all, we’re not just lifting weights and running; we’re building a community of badass athletes. You got this! - The Rox-Coach