Moore Tom Hyrox Result

Overall Performance:

Tom, you put up a solid fight at the 2024 London Hyrox event, finishing in the top 84% overall and 87% in your age group—definitely something to be proud of! Your total time of 01:42:29 speaks volumes about your endurance and running capabilities, especially with a total running time that was an impressive 08:40 faster than average.

However, your pacing strategy might need a little tweaking. Starting with a running segment of 10:17 was quite a bit slower than average. It seems you were warming up more than racing! While it's great to have a strong finish, you might want to manage your energy better in the early stages to avoid falling behind in the overall race. You’ve got a runner’s profile, so let’s harness that speed and work on your strength to create a well-rounded athlete. Remember, “The only easy day was yesterday!”

Segments to Improve:

Now, let’s dive into the segments that could use a little extra love and attention:

• Sandbag Lunges: 00:11:00 (99 Percentile Rank)

  This was your most challenging segment. Focus on technique first: keep your core tight, and ensure your knees don’t go past your toes. Try doing walking lunges with a lighter weight to perfect your form before ramping up. Aim for:

  • 3 sets of 10-15 walking lunges per leg with a moderate weight.
  • Incorporate Bulgarian split squats to build the leg strength and stability you’ll need for those sandbags.
• Wall Balls: 00:11:10 (95 Percentile Rank)

  Time to tighten up those wall balls! Focus on your squat depth and the power you generate from your legs. Aim for:

  • 3 sets of 15-20 wall balls, but speed up your reps and practice catching the ball with soft hands.
  • Pair these with squat thrusters to build explosive strength.
• Sled Pull: 00:08:44 (98 Percentile Rank)

  Looks like the sled gave you a run for your money! Improve your grip and core strength to help pull that sled effectively. Consider:

  • Performing sled pulls with lighter weights, focusing on speed and proper form.
  • Incorporating planks and deadlifts to strengthen your core and posterior chain.
• Farmers Carry: 00:03:25 (96 Percentile Rank)

  Your grip strength is key here, so let’s work on that! Try:

  • Farmers carries for distance with heavy kettlebells or dumbbells to build grip and core stability.
  • Incorporate shrugs and dead hangs to improve grip strength.

Race Strategies:

Implementing smarter strategies during the race can also shave off valuable seconds:

• Start with a controlled pace for the first segment. Don’t let that adrenaline push you to sprint out of the gate—maintaining a steady rhythm will pay off later.
• Practice transitions during your training to minimize time between exercises. You want to be like a well-oiled machine, not a rusty bicycle! 🚴‍♂️
• Focus on your breathing, especially in the sled pull and wall ball segments. Controlled breathing can help you maintain stamina and improve focus.

Conclusion:

Tom, you've got the heart of a lion and the legs of a gazelle! You’ve already shown incredible potential, and with targeted improvements in your strength segments, you’ll be a force to be reckoned with. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing those limits, and don’t hesitate to reach out whenever you need motivation or guidance. You've got this! 💪💥

Stay hungry, keep training hard, and let’s crush those goals together in your next Hyrox! I’m here, ready to help you unlock your full potential. Let’s make it happen, Tom! - The Rox-Coach 🏆