Wilson Ben Hyrox Result

Overall Performance:

Ben, you crushed it out there at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:17:24 puts you in the top 31% of nearly 1,100 athletes—talk about a solid showing! With a total running time of 00:37:10, you are clearly more of a runner in this competition, outpacing the average by a significant 01:48. That’s like running through molasses while everyone else is stuck in traffic! 🏃‍♂️💨

However, looking at your pacing, it seems you started strong but may have mismanaged your energy during the race. Your first running segment was a blast, but then you seemed to slow down a bit in the latter running phases. It’s a common pitfall; you get caught up in the excitement and forget that you’re not just training for a sprint but a full Hyrox marathon! Your strength lies in running, but there’s room to build on your strength training, especially in those tougher zones. Keep pushing those limits, and you’ll be unstoppable!

Segments to Improve:

Now, let’s dive into the segments where you can elevate your game. The Wall Balls and Sandbag Lunges were your biggest hurdles, and we’ll transform these weaknesses into strengths!

• Wall Balls (Time: 00:07:18) - You spent a whopping 01:37 longer than the average! To tackle this, focus on your squat depth and the explosive power needed for that ball toss. Here’s the drill:
  • Wall Ball Sets: Start with 3 sets of 15 reps at a lighter weight, gradually increasing to your competition weight. Focus on smooth transitions from squat to throw. Aim for a consistent rhythm; it’s not just about how hard you throw, but how efficiently you move through the reps.
  • Plyometric Squats: Integrate these into your routine to build explosive strength. Perform 4 sets of 10 reps, focusing on a powerful jump out of the squat position.
• Sandbag Lunges (Time: 00:04:49) - You were 20 seconds slower than the average here. To improve, we need to work on both your endurance and your strength. Here’s how:
  • Sandbag Lunge Drills: Practice lunges with a heavier bag to build strength. Start with 3 sets of 10 lunges per leg, increasing the weight as you get stronger.
  • Core Stability Drills: Since lunges also require core stability, add planks with shoulder taps (3 sets of 20 taps) to your routine. This will help you maintain form while under fatigue.

Finally, don’t forget about the Roxzone. Spending over 7 minutes in transition is something to work on. Focus on being more efficient with your transitions, practicing moving swiftly from one exercise to the next while minimizing downtime. It’s all about that hustle! You don’t want to be the athlete who takes longer than the average Netflix binge to get from one exercise to the next! 💥

Race Strategies:

For your next race, let’s implement some strategies to enhance your performance:

• Controlled Pacing: Start strong but aim for a consistent pace, especially in your second running segment. Control your adrenaline and find a sustainable rhythm early on. Remember, it’s not a sprint; it’s a tactical race!
• Visualization: Before the race, visualize yourself executing each segment flawlessly. Picture yourself nailing the Wall Balls and feeling strong on the Lunges. This mental prep can significantly boost your confidence and performance.
• Hydration and Nutrition: Make sure you’re well-hydrated and fueled before the event. Keep energy gels or chews handy for the race to maintain your stamina.

Conclusion:

Ben, you’ve got the heart of a lion and the legs of a gazelle! 🦁 Keep building on your running strength while also dedicating time to those specific segments that need some love. “You can’t hurt me,” right? So let’s take that grit and turn it into raw performance! Remember, every setback is just a setup for a comeback. Keep pushing, stay hungry, and never settle for less than your best. The next race is yours to conquer! 💪

Let’s get to work, and I’ll see you on the podium next time! This is your Rox-Coach, signing off!