Foulkes Huw Hyrox Result

Overall Performance:

Huw, you put on a solid show at the 2024 London Hyrox, finishing with an overall time of 01:15:14, landing you in the top 22% out of 2308 athletes. That’s impressive! You have a strong running profile, evidenced by your total running time of 00:36:12, which is 01:49 faster than average. Your best running lap of 00:04:04 shows you can definitely bring the heat on the track! However, your pacing in the first running segment was a bit off, where you clocked in at 00:05:27—1:16 slower than average. This suggests you might have started a bit too conservatively or were still warming up. With a rifleman's precision on your running, we want to work on sharpening those strength segments to complement your speed.

Segments to Improve:

Now, let's break down the segments where you could really amp up your game:

• Burpees Broad Jump (00:05:44): Clocking in 1:21 slower than average indicates this is a potential gold mine for improvement. Focus on explosive power and endurance. Try incorporating burpee box jumps and broad jump drills in your training. Aim for 3 sets of 10 reps with a 1-minute rest in between. This will help you get that explosive power and rhythm down.
• Sled Push (00:02:48): You were 14 seconds slower than average. To boost your sled push, practice heavy sled drills, focusing on form and driving through your legs. Start with lighter weights and gradually increase as you become more comfortable. A good target is to perform 5 sets of 20 meters with 2 minutes rest between sets.
• Sled Pull (00:04:21): 8 seconds slower than average means more work to be done. Incorporate resistance band pulls and weighted carries into your routine. Try 4 sets of 15 meters with 1-minute rest, focusing on maintaining a strong posture throughout the pull.
• Wall Balls (00:05:23): With just 2 seconds slower than average, there’s room for fine-tuning. Focus on your squat depth and explosiveness. Practice double-unders and front squats to build strength and coordination. Incorporate 5 sets of 10 wall balls, ensuring you maintain a consistent tempo.

Lastly, let’s address the Roxzone time of 00:06:25, which is 53 seconds slower than average. This means you’re spending a bit too long between exercises. Improving your overall fitness will help here, along with practicing smoother transitions. Set up mock races where you practice moving from one exercise to the next with minimal downtime.

Race Strategies:

For your next race, here are some strategies to consider:

• Start Strong, Not Fast: Use your running strength to maintain a steady pace rather than sprinting out of the gate. Aim for a consistent effort you can sustain throughout.
• Practice Transitions: Use training sessions to simulate race day. Transition from one exercise to the next and focus on keeping your heart rate steady while minimizing downtime. A 15-30 second practice transition can save you valuable time!
• Mindset: Channel your inner David Goggins! When it gets tough, remind yourself: “You’re not done when you’re tired; you’re done when you’re finished.” Keep pushing, Huw!

Conclusion:

Huw, you’re already in the top tier of competitors, and with some targeted training, you can push even higher. Remember, “The only easy day was yesterday.” Embrace the grind, and let’s turn those weaknesses into strengths. Keep that competitive spirit alive, and let’s crush it in your next race! 💪🏆

Stay focused, stay strong, and let’s keep refining your game. You’ve got the heart of a champion, so let’s bring out the beast mode! Keep hustling, and I’ll see you in the roxzone!

- The Rox-Coach