Hayes Robbie Hyrox Result

Overall Performance:

Robbie, you crushed it at the 2024 Stockholm Hyrox event! Finishing with a time of 01:23:39, you landed in the top 49% overall and 51% in your age group. That’s a solid foundation to build on! However, a detailed look at your splits reveals some pacing challenges. Your overall running time of 00:44:53 was about 03:06 slower than average, indicating that while you have a good base, there’s room for improvement in your running efficiency. It seems like you might have started a bit too fast during the early laps, as evidenced by your split times. You also have a hybrid profile leaning a bit towards strength, considering your faster sled push and pull times. Now it’s time to sharpen those blades and improve your running speed! 🏃‍♂️💨

Segments to Improve:

Here’s where we can turn weaknesses into strengths:

• Running Segments: Your total running time shows that you need to work on your speed. The segments, especially Running 5 and Running 8, were significantly slower than average. Focus on pacing - start with intervals to find a sustainable rhythm.
  • Drill: Incorporate tempo runs at a pace just below your race pace for about 20-30 minutes to build speed endurance.
  • Drill: Include interval sprinting sessions (30 seconds all-out followed by 90 seconds of rest) to help sharpen your speed.
• Farmers Carry: You spent 00:02:20 on the Farmers Carry, which was 12 seconds slower than average. This can be improved by working on grip strength and core stability.
  • Exercise: Try farmer walks with heavier weights for short distances, focusing on posture and grip throughout.
  • Exercise: Add core stability drills like planks and side planks to enhance strength and balance while carrying weights.
• Roxzone: You spent a total of 00:08:06 in the transition zones, which is 01:27 slower than average. This indicates you might be resting too long or taking your sweet time between exercises.
  • Training Tip: Practice quick transitions in training. Set a timer and challenge yourself to switch between exercises rapidly.
  • Drill: Create a mock race scenario where you work on minimizing downtime between exercises, focusing on moving efficiently and maintaining your heart rate.

Race Strategies:

For your next race, let’s implement some strategic adjustments:

• Pacing: Use negative splits in your runs. Start slightly slower than your target pace and gradually pick it up. This will help maintain your energy throughout the race.
• Focus on Breathing: During your running segments, practice deep belly breathing to increase your oxygen intake. This can help maintain your stamina and reduce fatigue.
• Visualization: Before the race, visualize your performance. Picture yourself executing perfect transitions and maintaining pace. This mental rehearsal can improve your confidence and focus during the event.

Conclusion:

Robbie, you’ve shown great potential with a strong foundation in strength and a drive to improve your running. Remember, “The only way to grow is to challenge yourself.” Keep pushing those limits! 💪

Here’s a little humor to keep you motivated: Why do runners prefer the trail over the road? Because they can’t stand the traffic! 😄

Let's keep that fire burning and turn those weaknesses into strengths. With dedication, smart training, and a little humor, you’ll be smashing your goals in no time. Remember, the race doesn’t go to the swift but to those who keep running! You've got this, Robbie! 💥

Stay strong, stay focused, and let’s get to work! You’re now in the Rox-Coach zone!