Wetton Phillip Hyrox Result

Overall Performance:

Hey Phillip! First off, let me just say, finishing in the top 15% of 4462 athletes is no small feat! You rocked the 2024 London Hyrox with a solid overall time of 02:31:10, which earned you a respectable 30th place in your age group of 50-54. Now, let's talk about your strengths and areas for improvement. Your total running time of 58:41 is a whopping 15:00 faster than average, which definitely puts you in the runner profile category. However, looking at your pacing during the race, it seems like you might have started off a bit too slow with your first running segment. A little more gas in the tank in the early stages could have set you up for an even stronger finish. 🚀

Segments to Improve:

Now, let’s dive into the segments that need a little TLC. Here are your top contenders for improvement:

• Sandbag Lunges: 00:24:52 (100th Percentile) - This segment was a tough one for you. Focus on building leg strength and endurance. Try incorporating weighted lunges into your weekly routine, aiming for 3 sets of 10-15 reps. Also, practice transitioning quickly into the lunges from your previous exercise—speed is key!
• Burpees Broad Jump: 00:13:18 (64th Percentile) - You could push for more explosiveness here. Add some plyometric drills into your training. Think box jumps, broad jumps, and burpee variations. Aim for 3 sets of 10 reps to get that heart rate up and those muscles firing!
• Sled Pull: 00:09:43 (70th Percentile) - For this one, work on your pulling technique and overall strength. Incorporate sled pulls into your training 1-2 times a week. Try to progressively add weight and practice maintaining a strong posture throughout the pull.
• Roxzone: 00:13:31 (64th Percentile) - Your transition time can be improved! Practice quick transitions between exercises. Set up mock stations and time yourself moving from one to another, aiming to cut down those precious seconds. Remember, every second counts!
• Wall Balls: 00:12:27 (48th Percentile) - As you know, form is everything. Work on your squat depth and the timing of your throw. Aim for 3 sets of 15-20 wall balls in training. Focus on a fluid motion and quick recovery!

Race Strategies:

Here are a few race day strategies to help you crush those segments:

• Start Stronger: Don't be afraid to push a little harder right out of the gate. Your running segments showed you have the stamina, so use it!
• Keep Hydrated: Hydration is key! Keep sipping water during the race to maintain energy levels and prevent cramping, especially before those lunges and wall balls.
• Visualize Transitions: Before the race, visualize each transition. Knowing exactly where you need to go will save you valuable seconds. Think of it as a relay race—hand off and go!

Conclusion:

Phillip, you’ve got a solid foundation to build on, and with some targeted training and race strategies, you’ll be tackling those segments like a pro. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So, keep pushing, keep training, and let’s turn those weaknesses into strengths! 💪💥

And hey, if you feel like you’re dragging during those lunges, just remember: if you’re going to carry a sandbag, you might as well make it a heavy one—because who doesn’t love a challenge? Keep it up, champ! You’ve got this, and I’m here to help you crush your next race! 🏆

Stay strong,

The Rox-Coach