Holmes Aaron Hyrox Result

Overall Performance:

Aaron, you crushed it out there at the 2024 Melbourne Hyrox! Finishing with an overall time of 01:23:05 puts you in the top 26% of a whopping 2,448 competitors. That’s a solid achievement! Your total running time of 00:39:38 shows that you’ve got some serious speed, coming in 01:57 faster than the average. Clearly, you have a runner’s profile, but we need to sharpen up those strength elements to balance out your performance.

Let’s talk pacing. Starting off with a blazing Running 1 lap of 00:02:15 was a fantastic move, but it’s critical to ensure that speed doesn’t come at the expense of endurance later in the race. As the race progressed, you had a couple of segments where your performance dipped, particularly in the Sled Pull and Wall Balls. Overall, you showed a strong capacity for running, but it’s essential to maintain that energy and power in the strength segments. Remember, the Hyrox is all about combining both strength and speed—like a well-balanced diet, but with fewer donuts and more dumbbells!

Segments to Improve:

Now, let’s break down where you can boost your game:

• Sled Pull (00:05:51) - This segment was your slowest, coming in 01:05 slower than average. To improve this, focus on building your back and grip strength. Incorporate heavy rope pulls and sled drags into your routine. Aim for 3-5 sets of 20-30 meters with increasing weight. Also, practice proper form: keep your hips low, engage your core, and pull smoothly to avoid any jerking movements. Every inch counts here!
• Wall Balls (00:06:12) - You were just shy of average here, so let’s tighten that up. Focus on your technique—making sure to squat deep and throw with power. Try to perform AMRAP wall balls for 1-2 minutes during your workouts, ensuring you maintain form while increasing speed. Consider incorporating explosive squat jumps as well to enhance your power output. The goal is to throw that ball like it owes you money!
• Roxzone (00:08:14) - This was another area for improvement, showing you spent too long between exercises. We need to tighten up those transitions. Practice moving quickly from one exercise to the next, perhaps by setting up a mock Hyrox at your gym. Time each transition and aim to cut it down by 10-15 seconds each week. Think of it like a relay race—don’t drop the baton!

Race Strategies:

Now, let’s talk about strategies to implement during the race:

• Start with Control: While it’s tempting to sprint out of the gate, keep your heart rate in check. Start strong but don’t blow your load too early. Aim for a pace that feels challenging but sustainable.
• Breathing Technique: Use controlled breathing to maintain your energy. Focus on a 2:2 breathing pattern—two steps in, two steps out. This will help keep you calm, especially as you move into the tougher strength segments.
• Visualize Transitions: Before the race, visualize each transition. Mentally rehearsing these moves can reduce hesitation and improve execution. Like they say, “You can’t hit a target you can’t see!”
• Stay Hydrated: Don’t underestimate hydration. A few sips between segments can make a huge difference in your performance. It’s like putting oil in your car—keeps everything running smoothly!

Conclusion:

Aaron, you’ve got the raw talent and speed to make waves in the Hyrox arena. With a few targeted improvements, particularly in strength segments like the Sled Pull and Wall Balls, you can elevate your performance to the next level. Remember, “It’s not about the destination; it’s about the journey.” Embrace the grind, stay focused, and don’t forget to smile as you chase those goals! Every drop of sweat is just another step closer to greatness. Now let’s get to work! 💪💥🏆

Keep pushing your limits, and remember: “When you think you’re done, you’re only at 40% of what you’re capable of.” – David Goggins. Keep that in mind, and let’s turn those weaknesses into strengths. You’ve got this! I’m here for you, Aaron—let's crush it together!

Cheers,
The Rox-Coach