Biggs Philip Hyrox Result

Overall Performance:

Philip, congrats on your performance in the 2024 Stockholm Hyrox! Finishing 565th overall and 122nd in your age group is a solid achievement, especially out of nearly 1,100 athletes. You clearly have a strong running profile, as evidenced by your total running time of 40:46, which is an impressive 1:32 faster than the average. However, pacing can be a tricky beast. Your first running segment was 19 seconds slower than average, indicating you might have started a bit too conservatively. But hey, at least you weren’t gasping for air at the end!

Your performance shows you're more comfortable with the running portions, so that’s great news! Now, let’s focus on bolstering your strength exercises to round out your Hyrox game. Remember, "You don’t get what you wish for; you get what you work for." 💪

Segments to Improve:

• Wall Balls: Time: 07:43 (01:21 slower than average)
• Burpees Broad Jump: Time: 05:54 (00:41 slower than average)
• Sandbag Lunges: Time: 05:35 (00:35 slower than average)

Let’s dive deep into these segments. They are your biggest opportunities for improvement. Here’s how you can turn these into strengths:

• Wall Balls:
  • Focus on form: Keep your elbows up and aim for a target higher than your head. This will help with the power and consistency of your throws.
  • Drill: Incorporate 3 sets of 10-15 wall balls into your workouts, maintaining a steady pace. Use a lighter ball if needed to ensure form is on point.
  • Conditioning: Pair wall balls with a short run (e.g., 400m) to simulate race conditions. This will help to build endurance and prepare you for the fatigue you’ll experience during the competition.
• Burpees Broad Jump:
  • Technique: Focus on explosiveness in your jump and minimize the time spent on the ground. Think of it as a springboard—use your momentum!
  • Drill: Incorporate sets of 10 burpees followed by 5 broad jumps. Aim for speed and efficiency. Track your time and try to beat it each session.
  • Strength Building: Add plyometric exercises like box jumps and jump squats to your routine to enhance explosive power.
• Sandbag Lunges:
  • Form Correction: Ensure your knees don’t extend past your toes during lunges. Keep your core tight and back straight.
  • Drill: Perform walking lunges with a sandbag on your shoulders. Start with lighter weights and gradually increase as your form improves.
  • Incorporate: Perform lunges in a circuit that includes a short run (like 200m) to replicate race fatigue and improve your transition from strength to endurance.

Race Strategies:

Now that we’ve identified areas for improvement, let’s talk race strategies. The Hyrox is as much about mental strength as it is physical:

• Start Smart: Given your slower first running segment, aim to find a comfortable rhythm early on. Don't burn out too quickly, but don’t dawdle either. Find your sweet spot!🔥
• Transition Time: Your Roxzone time of 07:33 is slower than average, indicating you took your time between exercises. Practice smooth transitions in training. Keep your gear organized and ready to go—like a well-oiled machine! 🏆
• Mindset: Visualize the race before you even step on the course. Think "I am strong, I am fast, I am unstoppable." Channel that energy when the going gets tough. Remember, "Pain is temporary, pride is forever!"

Conclusion:

Philip, you’re on the right track! Your running prowess is evident, but with focused training on your strength segments, you can elevate your game to the next level. Embrace the grind, and remember that every drop of sweat is a step closer to your goals. Keep pushing, stay committed, and let’s turn those weaknesses into strengths!

And hey, when you feel like quitting, just remember: "It’s not about the finish line; it’s about who you become on the way there." Now get out there and crush it, champ! 💥

Your Rox-Coach