Craft Ben Hyrox Result

Overall Performance:

Ben, first off, congratulations on a solid performance at the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:13:22 puts you in the top 18% overall and top 16% in your age group. That’s no small feat! Your total running time of 00:35:34 is impressive and indicates that you have a solid running profile. In fact, you're 01:32 faster than average, which shows your strength in that area. However, looking at your splits, it appears that you started off with a bit of a sprint in Running 1, clocking in at 00:03:44, which was 00:21 faster than average. While it’s great to get off the line strong, pacing is crucial in a race like Hyrox, especially when you have a series of heavy strength challenges ahead. You might want to work on dialing back the initial excitement to ensure you don’t burn out too early.

With a few tweaks, you can transform those notable running strengths into an overall hybrid athlete profile, which is key in Hyrox. This means honing in on your strength segments to balance out your performance and maximize your potential. After all, it's not just about running; it's about running while carrying heavy stuff and not gasping for air! 💪

Segments to Improve:

Now, let’s dig into the segments that could use some TLC. The following areas show the most potential for improvement:

• Wall Balls: 00:05:38 (31 Percentile Rank)
• Sled Pull: 00:04:30 (36 Percentile Rank)
• Ski Erg: 00:04:49 (83 Percentile Rank)
• Sandbag Lunges: 00:04:21 (25 Percentile Rank)
• Rowing: 00:04:54 (58 Percentile Rank)
• Sled Push: 00:02:30 (30 Percentile Rank)

Here’s how to tackle each segment effectively:

• Wall Balls: Focus on explosive power and technique. Work on your squat form and ensure you’re using your legs to generate power. Try doing 3 sets of 10-15 reps with a lighter ball to focus on speed and form. Incorporate interval training with wall balls, such as 30 seconds on, 30 seconds off, for 10 rounds. Remember, it’s not just about how many you can do; it's about doing them right!
• Sled Pull: Strengthen your posterior chain with deadlifts and good mornings. Perform sled pulls with lighter weights for speed, focusing on a quick turnover. Add in resistance band exercises for hip and glute activation. Aim for 3-4 sets of 20-30 meters at varying weights to build endurance and speed.
• Ski Erg: Technique is key here. Practice your arm pull and core engagement. Integrate intervals on the Ski Erg with increasing resistance. Work on a 20-second all-out effort followed by 40 seconds of easy skiing. Aim for 5-8 rounds. You can also add some rowing into your training to diversify your pulling muscles.
• Sandbag Lunges: Incorporate strength training focused on your legs. Add weight to your lunges when you’re comfortable, and try 3 sets of 10-12 lunges per leg. Don't forget to mix it up with reverse lunges and lateral lunges to improve balance and strength in all directions.
• Rowing: Focus on improving your stroke technique. Many athletes turn this into a race, but it’s about efficiency. Work on long, powerful strokes rather than short, choppy ones. Try pyramid intervals, starting at 250m and working your way up to 1000m, then back down. This will help with both endurance and speed.
• Sled Push: Build strength with heavy pushes. Incorporate varied sled push distances at different weights. Mix in squat variations to strengthen your legs, and don't shy away from explosive movements like box jumps to enhance your power output.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong, but not too strong. Aim for a pace that allows you to maintain your energy across all segments. Maybe try a 5-10 second slower pace in the first running segment to preserve energy for your strength zones.
• Transitions: Speed up your transitions! The Roxzone was 00:05:47, which could be improved. Practice transitioning quickly at your training sessions to replicate race conditions.
• Strength Endurance: Incorporate more circuit-style workouts that pair running with strength exercises to simulate race conditions. This will help your body adapt to the demands of Hyrox races.

Conclusion:

Ben, you’ve got the makings of a great Hyrox athlete. Remember, “It’s not about the destination, it’s about the journey.” Keep pushing your limits, embracing the grind, and refining your weaknesses. Every time you feel like quitting, just think about the finish line and those wall balls waiting for you! If you can laugh at the absurdity of doing 1000m on a Ski Erg after running, you’re already halfway there! 💥

Keep that focus sharp, train smart, and you’ll be back stronger than ever. Now go crush it! Remember, “You are your only limit.” Let’s turn those weaknesses into strengths and get you up the ranks in your next race! You got this! 🏆

Your coach,

The Rox-Coach