Horner Steven Hyrox Result

Overall Performance:

Steven, first off, let me just say that you absolutely crushed it out there at the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:44:38 places you in the top 87% of 1477 athletes—talk about a solid performance! At 14th in your age group, you’re a fierce competitor in the 60-64 category. With a total running time of 00:46:33, you showed that you definitely have a runner's profile—hitting that time about 4:34 faster than average is no joke! 💪

Your pacing was on point for the most part, but it’s clear there were some moments where you could have benefited from a more balanced approach, especially after those tougher segments. The numbers suggest you might have started a bit too fast on the first run, but hey, it happens to the best of us—if you don’t start fast, you’ll never know how fast you can finish! Just don’t burn out too soon; we want that engine to keep roaring until the finish line. 🚀

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement:

• Wall Balls: 00:12:16 (3:38 slower than average)
• Sandbag Lunges: 00:07:58 (1:24 slower than average)
• Sled Pull: 00:06:31 (0:26 slower than average)

These segments are your “low-hanging fruits.” Here’s how you can transform them into strengths:

• Wall Balls:
  • Focus on technique! Ensure you’re squatting low enough and using your legs to propel the ball, rather than relying solely on your arms. Try doing sets of 10-15 reps, emphasizing form over speed.
  • Practice with lighter weights initially to develop your rhythm. Once you’re comfortable, gradually increase the weight.
  • Include high-rep wall ball workouts in your training—aim for at least 3 sets of 30-50 reps once a week.
• Sandbag Lunges:
  • Work on your core stability and leg strength by incorporating weighted lunges and Bulgarian split squats into your routine.
  • Set up a circuit that includes lunges with the sandbag, focusing on speed and form. For example, 10 lunges forward, 10 backward, then rest for 30 seconds, and repeat for 3-5 rounds.
  • Consider doing lunges on different terrains or with varied foot positions to improve your balance and strength in various scenarios.
• Sled Pull:
  • To improve your Sled Pull, focus on your grip strength. Incorporate farmer’s carries into your weekly routine. Aim for distances of 30-50 meters.
  • Perform sled exercises regularly, mixing in both heavy and lighter pulls. For example, alternate between pushing a heavy sled for distance and lighter sled pulls for speed.
  • Practice short, explosive pulls—10-15 meters at a time—to develop power and speed in your pulls.

Remember, every second counts in Hyrox, and these segments can shave off critical minutes from your overall time!

Race Strategies:

As you prepare for your next race, here are some strategies to consider:

• Pacing: Start strong but not at full throttle. Aim for a comfortable pace on the first run that allows you to maintain your energy for the later segments.
• Transitions: Work on those transition times—every second you spend between exercises is a second you could be crushing a new personal record. Have a game plan for how you’ll approach each transition. Maybe even practice them in training!
• Mindset: Keep a positive mindset throughout the race. Remember, “The only way to get through it is to get through it.” Stay focused on your breathing and rhythm, especially during the tougher segments. 🧘‍♂️

Conclusion:

Steven, you’ve laid a solid foundation with your running prowess; now it’s time to build on it and turn those weaknesses into strengths. As David Goggins says, “You are not your body. You are not your mind. You are the person who decides.” So decide to keep pushing, keep training, and keep improving. The only bad workout is the one you didn’t do! 🏆

Keep smiling, keep grinding, and remember, the finish line is just the beginning! You’ve got this, and I’m here to support you every step of the way. Let’s get after it, champ! 💥

Cheers,
The Rox-Coach