Aitchison Simon Hyrox Result

Overall Performance:

Hey Simon! First off, congrats on finishing the 2024 London Hyrox! Overall, you landed in the top 55% of all athletes and the top 51% in your age group, which shows you’ve got some serious grit! Your overall time of 01:31:53 reflects a solid performance, but there’s always room for improvement. It looks like you have a hybrid profile, but with a slight lean towards needing to boost your running capabilities. Your total running time of 45:52 is about 25 seconds slower than average, indicating that while your strength is commendable, we need to focus on your speed on the track.

Now, let’s talk pacing. Your first run segment was a bit of a slow start at 6:59, which is 2:13 slower than the average. This could have set a challenging tone for the rest of your race. You picked up the pace nicely toward the middle, but let’s work on getting that initial segment to match your potential! Remember, it’s not about how fast you go out, but how fast you can finish strong! 💪

Segments to Improve:

• Burpees Broad Jump: At 6:21, you were 25 seconds slower than average. This segment can be a real game-changer. Focus on your explosive power and technique. Try performing burpees with a focus on maximal vertical jump, landing softly and transitioning quickly into the jump. Aim for 3 sets of 10 reps, resting as needed.
• Sandbag Lunges: Your time of 5:46 puts you behind by 55 seconds. Work on your lunging form: keep your torso upright and ensure your knee doesn’t pass your toes. Try doing 4 sets of 10 lunges (5 on each leg) with a light to moderate weight sandbag, focusing on speed and control.
• Rowing: At 5:09, you were 12 seconds slower than the average. To improve, incorporate interval training. Row for 1 minute at maximum effort followed by 1 minute of rest, repeating this for 10 rounds. This will build both your strength and endurance.
• Roxzone: Spending 9:03 in transition is 1:30 longer than average. This means we can boost your overall fitness and transitions. Create a ‘transition practice’ day where you simulate race conditions, focusing on quickly moving from one exercise to the next without wasting time. Set a timer and challenge yourself to improve each week!
• Total Running Time: Given that you are slower than average here, let’s work on your overall running endurance. Include tempo runs in your routine—these are runs where you maintain a challenging but sustainable pace for a set distance or time, followed by easy running for recovery.

Race Strategies:

For your next race, consider the following strategies:

• Start Strong but Controlled: Begin your first running segment with a pace that feels easy but sustainable. You want to finish strong rather than burn out early.
• Breath Control: Use breathing techniques to manage energy during high-intensity segments. Take deep breaths to fuel your muscles with more oxygen, especially during burpees and sandbag lunges.
• Visualize Transitions: Before the race, visualize each transition. Picture yourself efficiently moving from one station to the next. This mental preparation helps reduce transition times.
• Stay Hydrated and Fueled: Make sure you’re not just hydrated but also fueled up with carbohydrates before the race. This will help maintain your energy levels throughout.

Conclusion:

Simon, you’ve got the heart of a warrior! Remember, "It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters." Let’s keep pushing those limits and turn those segments into your strengths. With some focused training on your running and transitions, you’ll be able to slice that time down significantly. And hey, if burpees were easy, they’d be called "sits"! 😄

Keep grinding, and let’s make the next race even better! You've got this—see you in the roxzone! 💥

Cheers,

The Rox-Coach