Hawken Simon Hyrox Result

Overall Performance:

Hey Simon! First off, massive shoutout for finishing in the top 10% of 4462 athletes at the 2024 London Hyrox! That’s some serious effort, my man! With an overall time of 01:30:53, you're definitely showing that you have a strong running profile, clocking in a total running time of 00:41:13, which is a solid 3:48 faster than average. 🏆

Your pacing in the race was a bit of a rollercoaster, though. You started off slower than average in Running 1, which may have thrown your rhythm off for later segments. But let’s not dwell on that; you picked it up nicely in Running 2 and kept that momentum going through to the end. You clearly have a knack for running, but there’s room to boost your strength performance. So, let’s work on turning those weaknesses into strengths!

Segments to Improve:

• Burpees Broad Jump: This segment was a bit of a struggle, coming in 1:43 slower than average. To improve here, focus on explosiveness and endurance. Try doing burpee box jumps to enhance your power output while keeping your heart rate up. Aim for 3-4 sets of 10 reps. Also, practice your form: ensure you're landing softly to avoid injury.
• Sandbag Lunges: With a time of 6:36, there’s definitely room for improvement. Incorporate walking lunges with a weighted vest or sandbag to mimic race conditions. Start with 3 sets of 10-12 lunges per leg, focusing on form and keeping your core tight. This should help you gain strength while maintaining balance. Also, consider adding dynamic stretching before your workouts to improve flexibility and reduce injury risk.
• Sled Pull: Your time of 5:33 was 18 seconds slower than average. To tackle this, practice with heavier sled pulls in a controlled environment. Work on your grip strength with farmer's carries and deadlifts to assist with the pulling motion. Aim for 4 sets of 20 meters for sled pulls in your training, focusing on driving with your legs.
• Roxzone: Spending 9:06 here was 1:37 slower than average. This indicates you could be taking too long to transition. Work on your transition drills! Set up a mock course and practice moving quickly from one exercise to another. Time yourself and aim to reduce your transition times. A good strategy is to plan your next move while finishing the previous one, keeping everything fluid.
• Wall Balls: At 6:43, you were 21 seconds slower than average. Focus on your squat depth and accuracy. Incorporate medicine ball squats and aim for 3 sets of 15-20 reps. Pay attention to your breathing; exhale as you throw the ball up to maintain rhythm.
• Sled Push: Coming in at 3:11, it was 7 seconds slower than average. To improve, try increasing your leg strength with leg presses and squats. Aim for 4 sets of 10-12 reps. When sled pushing, focus on pushing with your legs rather than your back for better form and efficiency.

Race Strategies:

• Start Smart: Avoid going out too fast. Your first lap should be a warm-up. Focus on a steady pace that aligns with your strengths in running.
• Know Your Transitions: Prepare mentally for transitions. Visualize each move and practice them in training to cut down on time.
• Maintain Form Over Speed: In strength segments, prioritize form to avoid fatigue. Good form leads to better efficiency, and you’ll thank yourself later.
• Break It Down: During the race, mentally break down each segment into smaller parts. Focus on one task at a time, and celebrate small victories as you go.

Conclusion:

Simon, you’ve got the drive and the potential to crush your next race! Remember, "Success is the sum of small efforts, repeated day in and day out." Keep pushing through those tough moments, and soon enough, you’ll see those segments turning from weaknesses into your new strengths. 💪

Don’t forget to have fun with it! And remember, what do you call a runner who laughs while they run? A happy marathoner! Keep smiling, keep grinding! Let’s get to work and make that next race even better. You’ve got this! 💥

This is your Rox-Coach signing off. Keep hustling, Simon!