Tomkins Paul Hyrox Result

Overall Performance:

Hey Paul! First off, congrats on finishing the 2024 London Hyrox! An overall time of 01:23:37 puts you in the top 36% of a whopping 2654 athletes and a commendable 30% in your age group. You’ve got some serious grit! 💪 Your total running time of 00:36:36 is stellar—5:17 faster than average—so it’s clear you’ve got a runner's engine. However, your pacing in the first segment was a bit slow at 00:05:23, which set you back a bit. It seems you might have paced yourself conservatively, but you definitely picked up the pace in the following runs. You’ve shown that you can run fast, but your strength segments could use some TLC. Let’s dive into the nitty-gritty!

Segments to Improve:

Now, let’s talk about those segments where you can level up your game. Your wall balls and burpees broad jumps were definitely the “slower than molasses” moments of your race:

• Wall Balls (00:11:36) - This was the slowest segment of your race. Consider incorporating more explosive movements in your training. Try doing wall ball drills with varying weights, focusing on form and speed. Aim for sets of 10-15 reps at a moderate weight, increasing as you get more comfortable. Aim for high reps in shorter intervals—think 20 seconds on, 10 seconds off.
• Burpees Broad Jump (00:05:49) - When you take a hit here, it’s essential to work on your burpee technique. Break it down into parts: plank position, jump, and land. Practice explosive jumps and the transition from the ground to the jump to smoothen your skills. Try doing tabata-style burpees (20 seconds on, 10 seconds off) for 8 rounds to build endurance and explosiveness.
• Sled Pull (00:05:12) - This was another segment where you lost time. Focus on building strength in your posterior chain. Incorporate sled pulls in your routine, but also add deadlifts and bent-over rows to target those muscles. Work on grip strength, as it can make a significant difference here.
• Roxzone (00:06:15) - Transition time is critical. Work on your overall fitness and efficiency during transitions. Practice moving quickly between exercises, and consider doing some high-intensity interval training (HIIT) to enhance your conditioning.
• Sandbag Lunges (00:04:54) - Here’s a chance to build strength while also working on endurance. Incorporate weighted lunges into your training, focusing on form and explosiveness. Try pairing them with a running segment to simulate race conditions, like 200m sprints followed by 10 lunges.

Race Strategies:

Let’s talk strategy! Your running was strong, so let’s leverage that. Here are some game-time strategies:

• Start off a bit stronger in your first run. You might have a tendency to ease into it; try taking a page from your later segments and find a pace that feels challenging but manageable right from the get-go.
• During the strength segments, focus on your breathing. Stay calm, and don’t rush. It’s all about managing your energy. Think of it as a dance—don’t trip over your own feet!
• Practice your transitions in training. Visualize the race, and rehearse your moves between exercises to minimize downtime. Use a timer and aim for quick changes—like a pit stop in Formula 1, but with more sweat and less grease.

Conclusion:

Paul, you’ve got the potential to take your performance to the next level. Remember: “Success is not final; failure is not fatal: It is the courage to continue that counts.” Keep pushing yourself, refining your skills, and building that strength! 💥

And hey, if you need a little motivation, just remember: your wall balls are like your ex—don’t let them hold you back! Keep grinding, and soon you’ll be smashing those segments like a pro! Keep training hard, and let’s make that next race even better. You’ve got this!

Stay strong,

The Rox-Coach