Fulton Stewart Hyrox Result

Overall Performance:

Stewart, you've tackled the Hyrox race like a champ! Finishing in 1:29:28 puts you in the top 61% overall and 67% in your age group. That's solid, especially considering the competition. Your total running time of 44:16 is impressive, clocking in at 3 seconds faster than average—looks like you’ve got some runner in you! 🏃‍♂️💨

However, your pacing was a bit of a rollercoaster. You kicked off with a slower-than-average first run at 5:45, which set the tone for the early stages. The good news? It means you have room to optimize your start strategy. With that said, your strength segments have potential, but there’s definitely a need to tighten things up, especially in the transitions and some of the strength exercises. Think of it like a relay race; every second counts! 🕒

Segments to Improve:

• Roxzone (8:07): You spent a whopping 51 seconds longer than average here. It's worth looking into your transition strategy. To improve this, focus on your overall fitness and practice quick transitions. Set up a mini circuit at the gym where you switch between exercises with minimal rest—think of it as a quick dance move, but without the music.
• Burpees Broad Jump (6:50): You were 1:09 slower than average here. This segment can be a killer, but let's turn it into a strength! Practice your burpees with explosive jumps. Aim for a 3-set drill where you do 10 burpees followed by a 10-meter broad jump. Rest only 30 seconds between sets. And remember, form over speed! You want to jump, not flop like a fish out of water.
• Wall Balls (6:53): At 1:01 slower than average, it's time to work on your endurance and technique here. Try adding a 10-minute EMOM (Every Minute on the Minute) session where you do 10 wall balls at the top of each minute. This builds not just strength, but also the endurance to keep your heart rate steady while performing.
• Sled Push (3:01): You were 22 seconds slower than the average. Practice pushing heavy sleds for short distances, focusing on your form. A great drill is to do 4 sets of 20 meters with a 1-minute rest in between. Also, lean into the push—think of it like you're trying to shove your annoying neighbor out of your way! 😂
• Total Running Time: While you were faster than average overall, your first run was a bit too slow. Work on your pacing strategy. Try interval training where you alternate between fast and slow runs. For example, sprint for 1 minute, then jog for 2 minutes. This will help you find that sweet spot for starting strong without burning out.

Race Strategies:

• Start Strong: Don’t be afraid to go out a little faster in your initial run. Your best lap was 5:10, so channel that energy from the start! Trust your legs, but don’t blow your gasket too soon.
• Transition Practice: Make transitions a part of your training. Set up mock transitions where you switch from one exercise to another and time yourself. The goal is to make it feel smooth, like you’re gliding through the race instead of stumbling around like a toddler learning to walk.
• Hydration and Nutrition: Make sure you’re fueling your body properly before the race. Test out your nutrition strategy in training; you don’t want to find out your pre-race meal doesn’t sit well during a sprint!
• Mindset: Stay mentally sharp! Use positive affirmations during the race. Something like, "I am strong, I am capable, and I will crush this!" can go a long way in keeping your spirits high at the end of the race.

Conclusion:

Stewart, you’ve got the foundation to elevate your Hyrox game! Focus on those segments that need improvement and remember that every second counts. As the saying goes, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, keep pushing, and soon you’ll be smashing those personal bests! 💥

And hey, if you ever feel like giving up, just remember: no one ever drowned in sweat! Keep it up, and let’s see you crush it next time on the course! You’ve got this, and I’m here to help you every step of the way—The Rox-Coach!