Findlay Joshua Hyrox Result

Overall Performance:

Joshua, first off, give yourself a massive high-five for your performance at the 2024 Frankfurt Hyrox! Finishing with an overall time of 1:25:21 puts you in the top 52% of a competitive field of 1,477 athletes. Not too shabby! Your total running time of 39:23 is impressive—03:06 faster than the average—which indicates you’ve got a strong runner profile. However, your pacing tells a bit of a story, too. You started out quite fast in the first running segment at 3:54, which is a solid 42 seconds faster than average, but it seems like that might have set the tone for a little fatigue in your later segments. You need to balance that speed with sustainable pacing to ensure you don’t burn out too quickly. Your rank in the age group at 137 out of 257 shows you've got potential to climb higher with some focused training. Remember, it’s all about being the best version of yourself. Let's take a deeper dive into where you can boost your performance even more!

Segments to Improve:

While you’ve got the running game on lock, there are a few segments where we can turn weaknesses into strengths:

• Sled Pull (06:12): This was your slowest segment, and with a time that was 1:17 slower than average, we need to work on building that explosive strength and endurance.
  • Drills: Incorporate heavy sled pulls into your routine. Start with lighter weights and focus on form—keep your back straight and drive with your legs. Progressively add more weight as you get stronger.
  • Technique: Focus on maintaining a steady pace. Break the pull into small increments (5-10 meters) to manage fatigue.
• Burpees Broad Jump (06:19): This segment was also on the slower side, 1:01 behind average.
  • Drills: Practice burpee transitions. Set a timer for 20 seconds and see how many you can do without sacrificing form. Aim for 5-10 reps, focusing on speed and fluidity.
  • Technique: When jumping, focus on landing softly and transitioning quickly into the next burpee. Consider doing jump squats in between burpees to build explosive power.
• Wall Balls (06:43): Another segment that can benefit from improvement. Being 14 seconds slower than average means we need to boost your power and endurance here.
  • Drills: Use a heavier medicine ball for your wall ball workouts to increase strength, and gradually work your way back to your competition weight.
  • Technique: Focus on driving through your legs and maintaining a steady rhythm. Aim for a consistent height on your throws.
• Sled Push (03:09): Although not your worst segment, there’s still room for improvement. You were 16 seconds slower than average.
  • Drills: Incorporate interval sled pushes into your training. Push for 20 seconds, rest for 40 seconds, and repeat for 10 rounds.
  • Technique: Keep your chest up and drive through your heels. Work on your grip and hand placement to maximize power output.

Race Strategies:

Here are a few strategies to implement during your next race:

• Pacing: Start slightly slower than your initial instinct. Aim for a negative split where your second half is faster than the first. This will help manage fatigue and keep your energy levels high.
• Transition Efficiency: Your roxzone time of 7:56 indicates you could be more efficient during transitions. Practice transitioning from running to exercises without losing momentum—think of it as a sprint to the next station.
• Mindset: Embrace the pain. Remember, “You’re not a failure until you stop trying.” Every time you feel like giving up, just think about how far you've come. You’re in it to win it!

Conclusion:

Joshua, you're well on your way to becoming a Hyrox powerhouse! With your strong running skills, just a bit of focus on those strength segments will take you to the next level. Remember, every time you step into the gym, challenge yourself like David Goggins would say, “Be uncommon amongst uncommon people.” The only bad workout is the one that didn’t happen! And while you’re pushing limits, just remember: “Why did the runner break up with his girlfriend? She couldn’t keep up with his pace!” Keep that humor alive as you train, and let’s turn those weaknesses into strengths. You've got this! 💪

Now, let’s get to work and smash those goals together! I’m Rox-Coach, and I believe in you! 💥🏆