Prestwich Damian Hyrox Result

Overall Performance:

Damian, first off, congratulations on your performance at the 2024 Stockholm Hyrox! Finishing in the top 78% overall and top 82% in your age group among more than a thousand competitors is no small feat! Your overall time of 01:37:06, coupled with a total running time of 00:45:36, indicates you're more of a runner—a solid 2:00 faster than average, which is impressive! 🏃‍♂️💨

Now, let's talk about pacing. Your first run segment was a bit slower than average, which suggests you may have started out a tad too conservatively. This can often lead to a slower performance in later runs as the body might not have fully warmed up for that intensity. On the flip side, you really picked up the pace in Running 3 with your best lap time of 00:05:10! This shows you have the speed; now we just need to harness it better throughout the race.

Overall, your profile leans more towards running, which means we need to focus on enhancing your strength and your transition times to complement your endurance. Remember, it's not just about running faster; it's about running smarter! 💪

Segments to Improve:

Now let’s break down the segments that have the most potential for improvement:

• Wall Balls (00:08:20) - 31 seconds slower than average (79 Percentile Rank):

  Wall balls can be a real cardio killer, especially if your form isn’t on point. Focus on the following:

  • Drills: Practice wall balls with a focus on speed and explosiveness. Use a lighter ball to increase reps and speed, ensuring to keep your core tight and squat low.
  • Form Correction: Keep your feet shoulder-width apart, use your legs to propel the ball, and aim for a consistent target height. The quicker the ball goes up, the quicker it comes down—kind of like your ex's excuses for not working out! 😉
  • Strength Training: Incorporate squats and thrusters into your routine to build leg strength and explosive power. Aim for 3 sets of 10-15 reps on these exercises, focusing on form and speed.
• Sandbag Lunges (00:06:17) - 17 seconds slower than average (77 Percentile Rank):

  Sandbag lunges are a critical part of the race and can be taxing on your legs. Here's how to improve:

  • Drills: Add weighted lunges to your training. Start light and focus on form—keep that front knee behind your toes!
  • Dynamic Warm-ups: Include hip stretches and dynamic lunges before your workouts to enhance mobility and strength.
  • Endurance Training: Perform lunges in a circuit with other exercises to mimic race conditions. For example, do a set of lunges followed by a 400m run, repeating this for 4-5 rounds.
• Sled Pull (00:05:55) - 16 seconds slower than average (75 Percentile Rank):

  The sled pull can be a game-changer; let’s turn this segment around:

  • Strength Training: Incorporate more sled pulls into your routine. Aim to pull heavier weights for shorter distances to build strength.
  • Technique: Focus on your pulling technique—keep your back straight and use your legs to drive the pull. Don’t just rely on your upper body. Think of it as a tug-of-war—you wouldn’t want to lose to a bunch of toddlers, right? 😆
  • Interval Training: Combine sled pulls with short runs (e.g., pull the sled for 20m, then sprint 20m). This will help simulate race fatigue and improve your overall strength endurance.

Race Strategies:

Here are some race strategies to help you maximize your performance:

• Pacing: Start out strong but controlled. Aim for a consistent pace that you can maintain throughout the race, especially in the first two runs. Use your training data to gauge a comfortable yet challenging starting pace.
• Transition Efficiency: Work on your transition times (Roxzone). These can be the difference between a good race and a great race. Practice quick changes between exercises during your training sessions to reduce downtime.
• Fueling: Don’t underestimate the power of hydration and nutrition before the race. A well-fueled body is a performance-ready body!

Conclusion:

Damian, remember that every race is a lesson, and every lesson is an opportunity to improve. You're already showing great potential with your running ability; now it’s time to strengthen your weaknesses. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Stay committed, work on those segments, and you’ll see the results in no time! 💥

Always keep in mind that it's not about how hard you hit, but how hard you can get hit and keep moving forward. And let's be honest, if your legs start to feel like jelly, just tell them they’re on vacation at a beach resort! Keep pushing, and I’ll be here to support you every step of the way!

Your potential is limitless, and you’ve got this! Remember, I’m Rox-Coach, and I’m here to help you unleash that inner beast. Let’s go get it! 🏆