Livesey Paul Hyrox Result

Overall Performance:

Paul, you put in a solid effort at the 2024 Stockholm Hyrox event! Finishing in 01:37:30 puts you in the top 78% of the field, which is no small feat, especially given the competitive nature of the race. Your total running time of 00:45:56 is impressive—1:55 faster than average! This suggests you have a runner's profile, meaning you’re more comfortable on the track than in the weight room. However, let's not ignore the fact that you still have to tackle those strength zones effectively. Your pacing was strong at the start, but you might have hit a bit of a wall in the mid-segments, especially during the Sled Pull and Wall Balls. Remember, you’re not just racing against the clock; you’re racing against yourself. And as David Goggins says, “You’re not going to find your limits until you push yourself.” 💥

Segments to Improve:

Here are the segments where you can unleash your true potential:

• Wall Balls (Time: 00:08:20) - 30 seconds slower than average. To improve, focus on technique and rhythm. Practice wall balls in sets of 10-15 reps with short rest intervals (30 seconds) between sets to simulate race conditions. Ensure that you're using your legs effectively to drive the ball up and minimize fatigue.
• Sandbag Lunges (Time: 00:06:35) - 34 seconds slower than average. Incorporate lunges into your training with heavier sandbags to build strength and endurance. Aim for high-volume, low-rep workouts. Try 4-5 sets of 20 meters every week, gradually increasing the weight. Work on your form—keep your core tight and your back straight.
• Sled Pull (Time: 00:05:58) - 17 seconds slower than average. This is a strength segment that needs addressing. Include specific sled training sessions where you practice pulling with various stances (standing, crouched). Use a timer and aim to gradually decrease your time over several weeks.
• Burpees Broad Jump (Time: 00:06:34) - 9 seconds slower than average. Recovery is key here. Practice explosive burpees, focusing on speed and technique. Set a timer for 10 minutes and see how many you can do, aiming to increase that number weekly. Remember, burpees are not just a workout; they’re a way to remind your body who’s boss!

For the Roxzone, your time of 00:09:27 suggests there’s room for improvement in your transition. It could be that you were catching your breath more than you should have. Work on your overall fitness and practice smooth transitions between exercises. Quick feet and a clear mind will save you precious seconds! Try doing mock races where you focus solely on your transitions. Speed up those feet and stay mentally engaged. You’re not just walking between exercises; you’re racing!

Race Strategies:

When it comes to race day, remember these strategies:

• Start Strong, But Controlled: You kicked off with a great pace, but be mindful not to burn out. Use the first running segment to find your rhythm, not to win the race.
• Focus on Technique: Every exercise has a technique to maximize efficiency. For instance, when doing Wall Balls, make sure you’re squatting low and using your legs to propel the ball, not just your arms.
• Break it Down: Mentally divide the race into segments. Focus on completing one segment at a time rather than getting overwhelmed by the entire distance. Remember that it’s a marathon, not a sprint (even if it feels like both!).
• Stay Hydrated: It might sound simple, but proper hydration can significantly affect your performance. Drink regularly during your workouts to get accustomed to it on race day.
• Embrace the Pain: As Jocko Willink says, “Discipline equals freedom.” Accept that discomfort is part of the process, and use it to fuel your motivation. The finish line is waiting for you! 🏆

Conclusion:

Overall, Paul, you’ve laid a solid foundation with your running skills, and now it’s time to build on those strength segments. Focus on the areas we discussed, and remember that improvement is a journey, not a destination. Every drop of sweat counts, and every second wasted is a second you can reclaim. So, lace up those shoes, grab that sandbag, and let's turn those weaknesses into strengths! And remember, the only bad workout is the one that didn’t happen. Keep pushing, keep striving, and let's get ready to crush it next time! 💪

Your journey in Hyrox is just beginning, and I’m here to help you every step of the way. You’ve got this, Paul! Stay strong, stay focused, and let’s make those next races something to remember.

- The Rox-Coach