Strawbridge Fabien Hyrox Result

Overall Performance:

Hey Fabien! First off, congrats on tackling the London Hyrox race. Finishing in the top 12% overall is no small feat, especially out of 4462 athletes! You’ve got some serious endurance in those legs, clocking a total running time of 44:07, which is 3:59 faster than average. Clearly, you’ve got the runner’s edge! However, we need to chat about pacing; your first running segment was a bit of a snooze compared to the rest—1:59 slower than average. I know it’s tempting to take it easy at the start, but remember, it’s a race, not a Sunday stroll in the park! Maybe save the slow pace for the cooldown. 🏃‍♂️💨

Your overall performance shows a solid hybrid profile; you’re better at running but still need to pump up that strength game, especially with some of those exercises that slowed you down. The good news is that you’ve got the foundation—now it’s time to build on it!

Segments to Improve:

Now, let's dive into the segments that left some room for improvement. Here are your main culprits:

• Wall Balls: 8:51 (1:02 slower than average)
• Burpees Broad Jump: 7:29 (1:01 slower than average)
• Sled Pull: 6:39 (57 seconds slower than average)
• Roxzone: 8:21 (0:00 slower than average)
• Sandbag Lunges: 6:09 (5 seconds slower than average)
• Farmers Carry: 2:54 (26 seconds slower than average)
• Sled Push: 3:30 (13 seconds slower than average)

Let’s tackle these one by one with actionable training strategies:

• Wall Balls: Wall balls are all about explosiveness and endurance. Focus on increasing your squat depth and aim for a higher target. Try doing sets of 10-15, resting minimally between sets. Add in some core work (like planks) to stabilize and improve your throwing mechanics. A good drill is to perform wall balls in a pyramid set (e.g., 10-15-20-15-10) to build endurance.
• Burpees Broad Jump: These can be a killer! Work on your explosive power with box jumps or broad jumps. Incorporate burpee drills into your HIIT sessions but aim to minimize your rest. Aim for speed over form, but don’t throw your back out—keep that technique tight!
• Sled Pull: The sled pull is a monster! Work on your grip strength and back positioning. Incorporate resistance band exercises for your lats and core to help with pulling mechanics. Practice short-distance sled pulls, focusing on a strong start and steady pacing.
• Roxzone: Your transition time is a little sluggish. This can be improved by focusing on dynamic stretches and warm-ups before your runs. Practice quick transitions from one exercise to another during training; think of it as a race against the clock! Set up mock transitions to rehearse.
• Sandbag Lunges: These require both strength and endurance. To improve, incorporate weighted step-ups and Bulgarian split squats to build strength. High-rep sandbag lunges in your routine will also help increase stamina.
• Farmers Carry: Grip strength is key. Increase your carry weights gradually and mix in some dynamic movements like farmer’s walk with a twist or overhead carries to engage your core and shoulders.
• Sled Push: Similar to the sled pull, work on your leg drive and overall strength. Incorporate heavy squats and lunges into your routine, focusing on explosive pushing movements. Try to push heavier sleds shorter distances for maximum output.

Race Strategies:

Now that we’ve identified the weak spots, let’s talk race strategies. Start with a solid warm-up to get your body ready. Consider pacing yourself better on your first run; go out at a solid pace, but not too fast—remember, it’s a marathon, not a sprint! Once you hit the halfway mark, gauge how you feel and adjust your effort accordingly.

During transitions, have a game plan. Think about what you need next and make those moves smooth. Picture it like a dance—only it’s not so much “Dancing with the Stars” as it is “Dancing with Sweat.” Keep your water and fuel handy for a quick grab, and don’t forget to breathe; it’s not a competition to see who can hold their breath the longest! 💥

Conclusion:

Fabien, you're on the right track, and with some focused training on those key segments, you’ll be flying through your next race! Remember, it’s not about being the best; it’s about becoming better than you were yesterday. “Success is not final, failure is not fatal: It is the courage to continue that counts.” Let’s get to work on those weaknesses and turn them into strengths. You’ve got this! 💪

Keep pushing, keep grinding, and I’ll be here to help you along the way!

- The Rox-Coach