Fellows Jackson Hyrox Result

Overall Performance:

Jackson, first off, let me commend you on your race performance in Melbourne! Finishing in the top 34% overall and in your age group is a solid achievement, especially with a total time of 01:27:40. You’ve shown that you can run like the wind, clocking in a total running time of 00:38:24, which is 5:09 faster than the average. That’s a runner’s profile right there! It's like you're part gazelle, part Hyrox warrior. However, while your running is solid, there are some segments that need a little more love and attention. Your pacing during the first segment was exceptional, but it seems you might have come out of the gate a bit too hot, leading to some slower times in the later segments. Let's harness that speed and build your strength to truly unleash your potential!

Segments to Improve:

Now, let’s break down the segments where you can transform those weaknesses into strengths. These are the areas where you can shave off some serious time:

• Burpees Broad Jump (00:06:45) - 1:14 slower than average: This is a tough movement that requires both endurance and technique. Focus on explosive power and maintaining a steady rhythm. Try incorporating burpee box jumps into your training. Set a timer for 10-15 minutes and perform as many burpees as you can, transitioning to a box jump each time you finish a burpee. Aim for 3-4 sets, keeping rest minimal.
• Wall Balls (00:07:09) - 0:25 slower than average: These can be a killer if your form isn’t on point. Ensure you’re using your legs to drive the ball up and not just your arms. Practice wall ball shots with a squat to build endurance. Start with lighter weights, focusing on catching the ball in a squat position. Aim for 4 sets of 20, resting only 1 minute between sets.
• Farmers Carry (00:02:52) - 0:39 slower than average: A good grip and core stability are key here. To improve, include heavy carries in your routine. Use dumbbells or kettlebells and walk for distance or time. Work up to carrying heavier weights, aiming for 4 sets of 40-60 seconds. This will also help with your Roxzone transitions!
• Sandbag Lunges (00:05:44) - 0:29 slower than average: Lunging with a sandbag can be grueling. To build strength and endurance, try weighted walking lunges with a sandbag on your shoulders. Aim for 3 sets of 15-20 lunges per leg, focusing on form. Incorporate dynamic stretches before your workouts to increase flexibility.
• Sled Pull (00:05:31) - 0:28 slower than average: This is a tough one! Work on your technique first and then increase resistance gradually. Use sled pulls with varied weights in your training, focusing on short, explosive pulls. Aim for 4 sets of 15-20 meters, resting as needed between sets.

Race Strategies:

During the race, let’s implement a few strategies to maximize your performance:

• Pacing: Start strong but not at a sprint. You want to hold onto that initial energy without burning out. A good rule of thumb is the ‘talk test’ — if you can’t speak a few words easily during the first lap, you’re probably going too fast.
• Transitions: Work on your Roxzone times. This is where you can gain valuable seconds. Time your transitions and practice moving from one station to another efficiently. Set a timer and do mock transitions in training to build muscle memory.
• Mindset: Stay mentally tough. Remember, “The only way to prove you are a good athlete is to push your limits.” When it gets tough, lean on that mental fortitude, and remind yourself why you started this journey.

Conclusion:

Jackson, you’ve got the foundation to be an absolute beast in Hyrox. With focused training on those segments and fine-tuning your race strategies, you’ll crush your next competition. Remember, improvement is a journey, not a sprint, and every second counts. As Goggins says, “You are your own competition.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪

And hey, if someone tells you to take it easy, you can always reply, “I only take it easy on my rest days!” Keep up the great work, and let’s get ready to dominate the next race!

Your Rox-Coach