Gunn Simon Hyrox Result

Overall Performance

Hey Simon, let’s break down your performance in the 2024 London Hyrox race! First off, a massive shoutout for finishing in the top 12% of over 4,400 athletes! That’s no small feat! 💪 Your overall time of 01:35:53 showcases your dedication and hard work.

Now, looking at your performance, it seems you’ve got a strong running profile, as evidenced by your total running time of 00:46:49, which is 16 seconds faster than average. This means you’ve got the wheels to keep pushing your limits! However, we need to work on tightening up those transitions and strength segments. Your pacing shows that you may have started a bit too slow during the first run segment (00:06:44). This is worth noting, as it’s crucial to find that sweet spot where you’re not burning out early, yet still pushing hard enough to set a strong foundation for the rest of the race. A little more fire at the start could help you carry that momentum through to the finish! 🚀

Segments to Improve

Now, let’s dive into some segments where we can turn weaknesses into strengths:

• Wall Balls (00:08:06): This segment took a toll on your time, landing you 26 seconds slower than average. To improve, focus on your squat form and explosive power. Try doing Wall Ball drills paired with goblet squats to build strength in your legs and core. Aim for sets of 10-15 reps, focusing on maintaining a consistent rhythm.
• Sled Pull (00:06:25): You were 50 seconds slower than average here. To tackle this, incorporate sled pulls into your routine. Aim for short, intense intervals (30 seconds), focusing on driving your legs and maintaining a tight core. Also, consider practicing your grip to avoid dropping the sled!
• Sled Push (00:03:29): You were 15 seconds slower than average. Again, sled work is your friend! Increase your push strength by doing heavy sled pushes and adding front squats to your regimen. Start with lighter weights and gradually increase as your strength improves.
• Roxzone (00:08:46): This is where we can really shave off some time. Your transition time is key. To improve this, practice quick transitions in training. Set up a mini-course where you move from one exercise to another with minimal rest. Think of it as a game of “how fast can I look cool while sweating?”
• Sandbag Lunges (00:05:45): You were just a bit slower than the average here. To boost this, incorporate weighted lunges into your training—focus on form and depth. You could also try lunge variations like reverse lunges or walking lunges to keep things spicy!
• Rowing (00:05:16): You were 13 seconds slower than average. For this, try interval rowing—alternate between a sprint and a slower pace. This will help you build endurance while also working on your explosive power.

Race Strategies

Here are some strategies to implement during your next race:

• Pacing: Start with a stronger pace on your initial run segment. Remember, it’s a race, not a leisurely stroll through the park!
• Breathing: Focus on your breathing during the strength segments. A calm mind leads to strong lifts, and a strong lift leads to a happy Simon!
• Visualization: Before the race, visualize your transitions. Imagine yourself moving seamlessly from one drill to the next, like a well-oiled machine. You want to be the Ferrari of transitions, not the school bus!

Conclusion

Simon, you’ve got an incredible foundation to build on! Embrace the grind, and remember: “Success is the sum of small efforts, repeated day in and day out.” Keep refining those transitions and strength segments, and you’ll see the results in no time! 🏆

Let’s keep pushing the limits and turning those weaknesses into strengths. Next time you hit the floor, think of it as your own personal Hyrox playground—just with more sweat and fewer slides! Keep smashing it, Simon! You’ve got this! 💥

See you in the roxzone,

The Rox-Coach