Cramant Ben Hyrox Result

Overall Performance:

Hey Ben! First off, massive respect for tackling the 2024 London Hyrox. With an overall time of 01:37:24, you landed in the top 12% of 4462 athletes—clearly, you’ve got the heart of a lion! 🦁 Your total running time of 00:43:19 is pretty impressive, clocking in 4:32 faster than average, which highlights your strength as a runner. But let's talk pacing. It looks like you kicked things off a little slower than average in your first run (7:04). This could have set the tone for the rest of your race, as you gradually found your groove in the following runs. You came alive in the last few segments, especially with a stellar 4:42 on the final run! You’re showing a hybrid profile, but there are definitely areas where you can tighten up your game.

Segments to Improve:

• Roxzone (00:11:39): This is your biggest time sink, sitting 3:25 slower than average. It’s clear that you need to work on your transitions. You might be taking too long to get your head back in the game after each exercise. Try implementing some high-intensity interval training (HIIT) to improve your overall fitness and speed during those transitions. Focus on quick transitions between exercises in your training. Set a timer, and challenge yourself to cut your rest time in half! 💪
• Wall Balls (00:09:11): At 1:19 slower than average, this segment could use some love. A good drill is to practice your wall balls in intervals—do 10 reps every minute for 10 minutes. This will help with endurance and pacing. Make sure your form is tight: keep your core engaged and drive through your hips. Aim for 90 degrees in your squat and release the ball at the peak of your jump for maximum height!
• Farmers Carry (00:03:02): You were 36 seconds slower than average, so let’s work on grip strength and core stability. Incorporate exercises like farmer’s walks, heavy deadlifts, and suitcase carries into your training. Aim for 3 sets of 30-60 seconds for farmer carries at your max weight.
• Sandbag Lunges (00:06:10): Just 10 seconds slower, but we can definitely turn this into a strength! Focus on your lunging technique. You can do weighted lunges and step-ups to build strength. Set a goal of completing 3 sets of 10 lunges per leg with a heavy bag. Keep your chest up, and don’t let your knees go beyond your toes!
• Sled Push (00:03:34): You’re 16 seconds slower here, and sled pushes can be a real game-changer in Hyrox. Train with lighter weights to build speed, then gradually increase the weight for strength. Practice pushing with short bursts and focus on maintaining a consistent pace throughout.
• Ski Erg (00:05:08): At 30 seconds slower than average, it’s time to work on your technique. Focus on your stroke efficiency—keep your core tight and don’t overextend your arms. Try interval workouts on the ski erg, pushing hard for 30 seconds, then resting for 30 seconds to improve your power output.

Race Strategies:

Now, let’s talk about race day strategies! Start with a warm-up that gets your heart rate up but keeps you loose. You might want to pace your first running segment better; start off strong but not all-out. You want to finish strong, not start strong! 💥 During transitions, practice quick changes—think of it as a relay race where you want to pass the baton with speed. Set mini-goals for each segment: for example, "I want to beat my best time on the sled push!" This can keep your mind engaged and your legs moving.

Conclusion:

Ben, you’ve got the speed in those legs, and with some focused training, those segments can become your strengths. Embrace the grind because every rep counts! “The only bad workout is the one that didn’t happen.” Keep pushing, keep grinding, and remember: “Your body can stand almost anything. It’s your mind that you have to convince.” Let’s get you ready to crush the next race! The Rox-Coach is here, cheering you on every step of the way! 🏆