Hogan Josh Hyrox Result

Overall Performance:

Hey Josh! First off, let me just say, you crushed it out there at the 2024 London HYROX! Finishing with an overall time of 01:29:31 puts you in the top 9% of a whopping 4,462 athletes. That's no small feat! You also ranked 81st in your age group, which is still impressive, even if we know you can do better. Your total running time of 39:48 is a solid 4:38 faster than average, showcasing that you have a strong runner profile – it looks like you enjoy hitting the pavement more than pushing sleds. However, your pacing in the early segments could use a bit of finesse. Starting Running 1 a bit slower than average (5:42) may have cost you some precious seconds later on. Let’s see how we can flip the script on those segments that didn’t shine as brightly!

Segments to Improve:

• Sled Pull (00:07:05): This segment really needs some love. You were 1:54 slower than average, which is a whopping 97 percentile rank! To build strength and efficiency here, focus on drills like heavy sled drags and cable pulls. Aim for 3-4 sets of 10-12 reps, adding weight progressively. Remember, form is key; keep your back straight and use those legs!
• Sandbag Lunges (00:07:02): Another slowpoke segment, 1:38 slower than average. Try incorporating weighted lunges and step-ups into your training. Start with lighter weights to perfect your form, then increase. Aim for 3 sets of 8-10 reps on each leg. Keep those shoulders back and core tight – you want to look like a champ, not a pretzel!
• Wall Balls (00:07:49): You were 55 seconds slower than average here. Work on explosive squats with a medicine ball. Start with 3 sets of 10-15 reps, focusing on getting that ball high and using your legs. It’s all about that rhythm – find it, and you’ll fly through this segment.
• Roxzone (00:07:21): Spending 5 seconds longer than average here might mean you need to sharpen your transition skills. To nail your roxzone time, practice quick transitions between exercises. Set a timer and see how fast you can switch from one workout to another, aiming to reduce downtime. Consider setting up mock races to simulate the actual event.
• Sled Push (00:03:15): While you weren’t too far off the average, a 12-second deficit can still be improved. Incorporate sled pushes into your routine: start with lighter weights and gradually increase. Use short, explosive pushes to mimic race conditions. Stay low and keep pushing through your heels!
• Burpees Broad Jump (00:05:29): A slight 10 seconds slower than average here suggests you can add some intensity. Try burpee variations with broad jumps. Focus on a quick, explosive jump followed by a fast return to the ground. Aim for 3-4 sets of 8-10 reps. Remember, the faster you get up, the faster you get those gains!

Race Strategies:

For your next race, let’s work on a smarter pacing strategy. Start with a steady pace in the first running segment; aim for around 5:00 to 5:10 to avoid burning out early. Trust that your legs will hold up, especially since you’ve got that strong running profile. Also, while transitioning, keep it tight! Visualize each segment and mentally prepare yourself for a seamless switch so you can spend less time chilling and more time crushing! 💥

Conclusion:

Josh, you’ve got the makings of a fantastic athlete! With a little more focus on those weaker segments, you’ll be smashing your personal best in no time. Remember: "Success is the sum of small efforts, repeated day in and day out." Keep grinding, keep pushing, and don’t forget to enjoy the process! And hey, if you trip up during a race, just remember: if you're going to fall, at least make it look like you're practicing parkour! 💪🏆

Your next race will be a reflection of all the hard work you put in now. Let’s turn those segments into strengths, and show everyone what you’re really made of! Keep hustling, and I’ll be right here cheering you on - The Rox-Coach.