Hodgson Neil Hyrox Result

Overall Performance:

Hey Neil! First off, huge congrats on your performance in Birmingham! Finishing overall 1561 out of 4107 athletes puts you in the top 38%, which is no small feat. You also rocked it in your age group, coming in 25th out of 92—top 27%! Your overall time of 01:28:17 is solid, and what stands out is your total running time of 39:12, which is a whopping 04:49 faster than average. Clearly, you’ve got the legs for running! 🏃‍♂️

Looking at your pacing, it seems you started a bit slower than the average, especially in the first running segment. This could have affected your overall rhythm. However, you picked up the pace nicely in the subsequent runs, showing that you have the speed when you get going. It’s clear you have a runner’s profile, so let’s build on that while also focusing on the strength aspects that need attention.

Segments to Improve:

Now, let’s dive into the segments where you can really level up. Here are the areas that need some TLC:

• Wall Balls (00:08:05): Yikes! This was 01:18 slower than average, placing you in the 86th percentile. It’s time to make that wall your friend!
  • Drill: Incorporate wall ball intervals in your training. Aim for 3 sets of 15-20 reps with a focus on form—keep your core tight, squat low, and throw that ball high!
  • Technique: Practice catching the ball in a squat position to ensure you’re ready for the next rep.
• Burpees Broad Jump (00:06:57): This was 01:24 slower than average, and you landed in the 91st percentile. Let’s jump to it!
  • Drill: Set a timer for 30 seconds and do as many burpees as you can, then broad jump to a target. Repeat for 5-10 rounds. Aim for explosiveness!
  • Form Correction: Focus on using your arms for momentum when you jump forward to maximize distance.
• Sled Pull (00:06:05): This was 01:02 slower than average, landing you in the 87th percentile. Time to pull your weight!
  • Drill: Include heavy sled pulls in your training. Work on pulling with a strong core and legs to improve efficiency.
  • Transition Training: Practice quick transitions between running and sled pulls to get used to the change.
• Sandbag Lunges (00:06:15): A 56-second deficit means it’s time to get lunging!
  • Drill: Incorporate weighted lunges into your routine, aiming for 3 sets of 10 lunges each leg.
  • Form Correction: Keep your upper body straight and core engaged to avoid leaning too far forward.
• Farmers Carry (00:02:49): 34 seconds slower than average? Let’s fix that grip!
  • Drill: Increase your Farmers Carry distance gradually. Start with 30-50 meters and increase as you get stronger.
  • Technique: Focus on maintaining a strong posture and controlled breathing to maximize your grip strength.

Race Strategies:

For your next race, consider these strategies to boost your performance:

• Pacing: Start with a conservative pace, especially in the first running segment. Build into your rhythm instead of burning out early. Remember, it’s a marathon, not a sprint!
• Transition Times: Work on your roxzone time. Practice transitioning smoothly between exercises to minimize downtime. Set up mock race conditions in your training sessions to mimic the real deal.
• Nutrition & Hydration: Ensure you’re fueling properly before and during the race. A well-timed snack can be your best friend! Think of it as your pre-game party—just without the hangover.

Conclusion:

Neil, you’ve got the potential to crush your next Hyrox race! You’ve already shown you can run like the wind, so let’s build on that foundation and tackle those strength segments. Remember, “Success usually comes to those who are too busy to be looking for it.” Keep pushing, stay focused, and have fun! 💥

And if you ever feel like giving up, just remember: even the best athletes were once beginners who didn’t quit. Let’s get to work and turn those weaknesses into strengths! You’ve got this! 💪

Keep smashing it, Neil! This is The Rox-Coach, cheering you on from the sidelines!