Holdaway Paul Hyrox Result

Overall Performance:

Hey Paul! First off, massive respect for your performance at the 2024 London Hyrox! With an overall time of 01:23:38, you nailed a spot in the top 7% of over 4,400 athletes. That's no small feat! 🏆

Now, let’s break it down—your total running time of 00:39:45 is a solid 02:12 faster than the average. This points to a strong running profile, which is awesome! However, we can see that your pacing in the first running segment was a bit off; you came in 01:36 slower than average. This means you might’ve started off a little too conservatively or just needed to find your rhythm. You did well to pick up the pace in the subsequent running segments, but there’s definitely room for improvement in your strength segments. Your performance in the Wall Balls stood out like a sore thumb—100th percentile slower than average! Let's tighten that up.

Segments to Improve:

Here’s where you can fine-tune your performance:

• Wall Balls (00:09:32): This segment was your biggest time sink. Consider incorporating technique drills to improve your efficiency. Focus on your squat depth and explosive power. Try sets of 10-15 reps, working on rhythm. Aim for a consistent 10-second rest between sets for recovery.
• Roxzone (00:06:41): Time spent between exercises indicates you may need to sharpen your transition skills. Practice quick transitions in your workouts; for example, set a timer and aim to switch exercises within 15 seconds. The faster you get in and out, the more time you save!
• Sandbag Lunges (00:05:16): This was your second slowest segment. Work on your lunging technique and core stability. Incorporate heavy lunges into your routine, focusing on form over speed. Try adding 3 sets of 10 lunges per leg with a 1-minute rest between sets.
• Burpees Broad Jump (00:04:53): While not your worst, there’s definitely room for improvement. Mix in some explosive training—think box jumps and burpees in a circuit to increase your power output. A good target is to execute 5 rounds of 10 burpees, transitioning immediately to 5 broad jumps.

Race Strategies:

Now, let’s talk strategy. For your next race, consider these tips:

• Pacing: Start with a conservative pace during the first run segment, aiming to find your rhythm rather than going all out. Think of it as a marathon, not a sprint! Your body will thank you later.
• Transitions: Practice mental cues for quick transitions during your workouts. Visualize your movements and rehearse them to make them second nature on race day.
• Strength Segments: Treat your strength segments like mini-challenges. Focus on form and try to push just a little harder than your previous workouts. Remember, it’s not just about speed but also about how efficiently you can complete the movements.

Conclusion:

Paul, you’ve got a solid foundation to build on, and with targeted training, you’re going to crush your next Hyrox! Remember, “The only bad workout is the one that didn’t happen.” 💪 Keep pushing your limits, and don’t forget to enjoy the journey. After all, if you’re not having fun, are you even doing it right? Just think of wall balls as a chance to show your strength and endurance, not just a workout! 💥

Keep that chin up and those legs moving—next time, let’s aim for a top 5%! You've got this, my friend. Until next time, stay strong and keep grinding! This is The Rox-Coach, here to help you level up your game.