Collins Kelly Hyrox Result

Overall Performance:

Kelly, you put in a solid performance at the 2024 London Hyrox, finishing with an overall time of 01:49:50, placing you in the top 80% of 1525 athletes! Your total running time of 51:36 is something to be proud of—it’s 3:24 faster than average, showcasing your strength as a runner. However, it seems like you might have started a bit too cautiously with your running 1 split of 7:42. This was 1:54 slower than average, but don’t sweat it; it’s an easy fix. Your best running lap of 5:53 shows that you’ve got the speed, so let’s harness that confidence and commit to a more aggressive start next time. Overall, it looks like you have a bit of a runner’s profile, so let’s build on that strength while improving your performance in the strength-based segments.

Segments to Improve:

Now let’s dive into the segments that need some extra love:

• Wall Balls (00:08:37) - You spent nearly two minutes longer than average here, which means it’s time to work on those explosive movements. Focus on your squat depth and the height of your throw. Incorporate Wall Ball drills into your routine, aiming for 3 sets of 10 reps, gradually increasing weight as you improve. A tip: try to keep your core tight; it’s less about ‘throwing the ball’ and more about ‘launching it’ with precision.
• Sled Push (00:04:47) - This was another segment where you lagged behind, taking 1:24 longer than average. Sled pushes can be brutal, but they build serious strength. Try to incorporate more heavy sled pushes in your training with varied weights, focusing on short bursts (20-30 meters) to build power. Also, practice proper form—keep your body low and push through your heels. Visualize yourself sprinting away from your responsibilities; it’ll help with motivation!
• Burpees Broad Jump (00:08:47) - Here, you were 27 seconds slower than average. Burpees are a love-hate relationship for many, but you can turn them into your best friends! Start incorporating burpee variations into your workouts, like box burpees or burpee box jumps to increase explosiveness. Aim for 5 sets of 5-10 reps, focusing on speed and form. Remember, they can’t be that bad if you’re jumping over your couch, right?
• Sled Pull (00:07:29) - This was 11 seconds slower than average. Sled pulls require a good mix of upper body and lower body strength. Incorporate TRX rows and lat pulldowns into your routine to build the necessary pulling strength. Set up a sled pull in your gym, and practice short intervals at maximum effort to simulate race conditions. Think of it as pulling yourself out of a Netflix binge!

Race Strategies:

When it comes to race day, having a strategy is key. Here are a few tips to keep you sharp:

• Pacing: Start strong but controlled. Given your ability as a runner, aim to gradually increase your pace instead of holding back too much. You’ve got the speed; let it show! Consider negative splits in your running segments.
• Transitions: Your roxzone time of 9:39 was 30 seconds slower than average, indicating that you may have taken too long between exercises. Focus on efficient transitions—practice moving quickly from one exercise to the next in your training. A good drill is to set a timer and try to beat your previous transition time.
• Visualize: Before the race, visualize yourself completing each segment with confidence. Picture those wall balls flying up and your sled pushing like it’s a feather. Visualization primes your brain for success!

Conclusion:

Kelly, you’ve got a fantastic foundation to build on with your speed, and now it’s time to refine those segments that need work. Remember, as David Goggins says, “The only way to get to the next level is to put in the work.” 😉 Embrace the grind, and don’t shy away from those challenging segments. You’ve shown the resilience to push through; now let’s make those weaknesses into strengths. Keep pushing your limits, and always remember: every setback is a setup for a comeback! 💪💥 Go out there and crush your next race; the Hyrox world is waiting for your best performance yet! You’ve got this! - The Rox-Coach