Laws Andy Hyrox Result

Overall Performance:

Hey Andy! First off, huge props for completing the 2024 London Hyrox race! You finished with a solid time of 01:28:31, placing you in the top 47% overall and 18th in your age group. That’s no small feat! Your total running time of 42:38 is impressive—an entire 1:24 faster than average. Clearly, you’ve got a runner’s edge, so let’s make sure we capitalize on that.

However, it looks like you may have started off a bit too conservatively in the first running segment (a full 2:00 slower than average!), which set the tone for the rest of your race. It’s crucial to find that sweet spot where you’re pushing yourself but not burning out too early. This is a hybrid event, but you’ve got more of a runner’s profile, so let’s work on strengthening those functional movements too. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” 💪

Segments to Improve:

Now, let’s focus on those segments that could use some TLC. Here are the key areas where you lost time compared to the 25th percentile of athletes with similar finish times:

• Burpees Broad Jump: 1:22 slower than average
• Wall Balls: 0:32 slower than average
• Roxzone: 1:05 slower than average
• Sandbag Lunges: 0:58 slower than average
• Rowing: 0:21 slower than average

Let’s break these down and get you firing on all cylinders:

• Burpees Broad Jump: Your performance here suggests that your explosive power might need some work. Try incorporating plyometric drills like box jumps and jump squats into your routine. Aim for 3 sets of 10 reps, focusing on height and form. Practice the burpee transition—make it fluid! And remember, “The burpee is like a rich dessert; it’s hard to swallow, but it’s worth it!”
• Wall Balls: Work on your squat depth and explosive power. Incorporate wall ball drills into your warm-up, focusing on your form. Aim for 4 sets of 15 reps, ensuring you catch the ball at the bottom of your squat. Also, practice using a heavier ball occasionally to build strength. “If you’re not sweating, you’re just sitting!”
• Roxzone: Your transition time was a bit slower than average. This part tends to be overlooked but is crucial for overall performance. Practice your transitions in training by timing how long it takes you to move from one exercise to the next. Aim to cut down your time by at least 30 seconds during your next training session. Remember, “Time wasted in transitions is never found again!”
• Sandbag Lunges: Focus on your form here; maintaining a straight back and core engagement is critical. Incorporate single-leg deadlifts and weighted lunges into your routines. 3 sets of 10 per leg will help build strength and stability. “Lunges are like relationships—if you don’t put in the work, they’ll fall apart!”
• Rowing: To improve your rowing, work on your technique. Focus on your pull and recovery phases. You might also want to incorporate interval rowing sessions; aim for 5 rounds of 500m with 1-minute rest in between. “Rowing: because sometimes the only way to get ahead is to pull your weight!”

Race Strategies:

During the race, pacing will be key. Start your first run segment with a bit more intensity to avoid falling behind early on. Set a goal pace and stick to it, keeping in mind that the sled push and pull will tax your legs, so save some energy for those. Consider using a “run to recover” strategy during transitions; take a deep breath, and focus on your next segment.

Also, visualize the race beforehand. Picture yourself thriving in each segment and pushing through the tough spots. “Mindset is everything; if you can dream it, you can achieve it!”

Conclusion:

Andy, you’ve got the potential to really level up your performance. Focus on those areas we discussed, and remember that progress takes time. “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that fire burning, and let’s crush the next one! You’ve got this! 💥

Always here to help you push through,

The Rox-Coach