Crawford Mark Hyrox Result

Overall Performance:

Mark, you absolutely crushed it out there at the 2024 London HYROX event! Finishing 180th overall puts you in the top 4% of nearly 4,500 athletes. That’s no small feat! In your age group, you ranked 41st, which is still a solid performance in a competitive field of 149. Your total time of 01:15:37 shows you’ve got the endurance and speed to be a contender. With a total running time of 00:36:19, you're running 2:00 faster than average, which indicates you have a stronger running profile. However, we need to work on that pacing strategy, especially with your first running segment being 1:18 slower than average. It looks like you might have gone out a bit too slow, which is something to adjust next time. Your best running lap of 00:04:01 proves you’ve got some serious speed when you really push! 🏆

Segments to Improve:

• Wall Balls (00:06:44): This segment was 1:16 slower than the average, placing you in the 90th percentile. Let’s turn that around! Focus on your squat depth and keep that core tight. Try doing wall balls in a circuit with other movements to simulate race fatigue. A drill like 3 sets of 20 wall balls followed by a 200m run will help build strength while keeping your heart rate up.
• Burpees Broad Jump (00:05:05): You were 42 seconds slower here; that’s a lot of time! Focus on explosive movements. Try practicing burpee broad jumps with a target distance. Aim for 5 sets of 10 reps with a focus on speed and efficiency. Remember, each jump should feel like you're launching off a trampoline, not a puddle.
• Roxzone (00:05:56): A 27-second slower than average time indicates that your transitions need some work. To improve this, consider incorporating transition drills into your workouts. Practice moving quickly between exercises, and set a timer for 3 minutes, cycling through the movements you find most challenging without rest. Keep that heart rate up and get used to moving fast!
• Sandbag Lunges (00:04:44): You're 21 seconds slower here; this is a great opportunity to build strength and stability. Try lunging with a sandbag on your back or shoulders. Focus on form—keep that chest up, core tight, and take big steps. Aim for 4 sets of 10 lunges per leg, adding weight as you feel comfortable.
• Sled Push (00:02:39): Just 5 seconds off the average, but let's make it better! Strength training with heavier weights can help. Implement sled pushes into your routine, gradually increasing the weight while maintaining speed. Also, try interval sprints pushing the sled for 15 meters, resting for 30 seconds, and repeat—get that power up!

Race Strategies:

For your next race, pacing is key! Start with a controlled pace, especially in the first running segment. Aim for consistency instead of speed—think of it like a fine wine: it needs time to breathe. Also, during transitions, visualize the next exercise while you’re finishing the one before. This mental prep will help you move faster. Finally, remember to hydrate and fuel properly. A well-fed athlete is a happy athlete! 💪

Conclusion:

Mark, you’ve shown incredible potential with your running capability, and with some focused work on those strength segments, you’ll be unstoppable. Every great athlete has room for improvement, and you're no exception. As the saying goes, “The only bad workout is the one that didn’t happen.” So let’s turn those weaknesses into strengths and keep pushing those limits. Remember, it’s not about the finish line; it’s about the journey and how hard you’re willing to fight for it. Keep grinding, and let’s make the next race even better! You’ve got this! 💥

Stay strong, stay focused, and let’s get to work. I’m here to help you every step of the way. I’m the Rox-Coach, and I believe in you!