Shakesby Phil Hyrox Result

Overall Performance:

Phil, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:21:25, placing you in the top 42% of the field. That’s no small feat! Your total running time of 35:09 is impressive—5:36 faster than the average, showcasing your strength as a runner. However, we need to balance that out with some strength training to ensure you’re not just a speedster on the course. It seems like you started a bit too fast in Running 1, which may have affected your performance in the subsequent segments. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep that in mind as we analyze your race! 💪

Segments to Improve:

Now, let’s dive into the segments where you can really level up:

• Burpees Broad Jump (8:18): This was your slowest segment, and it cost you precious time. Focus on explosive power and endurance. Try doing sets of burpee broad jumps, increasing the reps over time. Aim for shorter rest periods to build stamina. Incorporate plyometric training, like box jumps, to develop that fast-twitch muscle fiber.
• Wall Balls (7:58): You need more rhythm and coordination here. Practice your wall ball technique—focus on using your legs to generate power and ensure a consistent catch and release. Try doing Tabata-style workouts with wall balls to improve your speed and efficiency.
• Sled Pull (5:26): This segment was slow, which indicates a need for strength endurance. Incorporate heavy sled pulls in your training, aiming for longer distances. Pair this with core strengthening exercises like planks and rotational movements; they’ll help you maintain stability while pulling.
• Farmers Carry (2:24): Focus on grip strength and core stability. Train with heavier weights for shorter distances, and gradually increase the load and distance. Use exercises like deadlifts and shrugs to build the muscle groups necessary for a powerful carry.
• Sandbag Lunges (4:54): Your pacing here can be improved. Work on your lunge form to ensure you’re using the right muscles effectively. Try incorporating weighted lunges into your routine, focusing on depth and balance. You could also add in some single-leg exercises to enhance your stability and strength.

Race Strategies:

During the race, pacing is crucial. Start strong but remember to conserve energy for the latter segments. A good mantra is, “Slow is smooth, smooth is fast.” This can help you maintain a steady rhythm without burning out too early. Consider visualizing each segment before the race to mentally prepare yourself for the challenges ahead. And keep an eye on your transitions—those roxzone times indicate you may need to work on your overall fitness and transition speed. Every second matters! 💥

Conclusion:

Phil, you’ve got the speed, but now it’s time to build that strength and endurance to match! Remember, every time you step into the gym or hit the track, you’re not just training; you’re forging the athlete you want to be. “You will never learn if you never get uncomfortable.” So, push your limits; embrace the grind! Let’s turn those weaknesses into strengths and make your next Hyrox race even more explosive! Keep grinding, and remember: “Stay hard!”

Keep up the great work, Phil! You've got this! The Rox-Coach is here to help you every step of the way! 🏆