Ellwood Andrew Hyrox Result

Overall Performance:

Andrew, first off, congratulations on completing the 2024 Birmingham Hyrox! Finishing in the top 74% overall and 78% in your age group is no small feat. You’ve shown great determination and grit out there, and that’s something to be proud of! 💪

Your overall time of 01:35:42 tells us you’ve got potential, but there are definitely areas for improvement to unlock that true Hyrox beast inside of you. One notable highlight is your performance on the Ski Erg, where you were faster than average. That’s a solid strength and shows you have power in your upper body! However, your total running time of 00:48:53 was 02:00 slower than the average, which indicates that running might not be your strongest suit. Your pacing in the first segment was on the slower side, and that may have set the tone for your overall running performance.

Let's break down your performance to see where we can turn those weaknesses into strengths and help you dominate your next race!

Segments to Improve:

Your segments with the most room for improvement were:

• Running Total (02:48 slower than average)
• Sandbag Lunges (00:51 slower than average)

1. Running Total: Your total running time indicates that you may need to ramp up your running endurance and speed. To improve this segment, consider the following:

• Interval Training: Incorporate interval runs into your weekly routine. For example, do 400m sprints followed by a 1-minute rest, repeating for 5-8 rounds. This will boost your speed and aerobic capacity.
• Long Runs: Dedicate one day a week to a longer, slower-paced run to build your endurance. Aim for 60-90 minutes at a comfortable pace, progressively increasing the distance.
• Tempo Runs: Add tempo runs to your week—20-30 minutes at a pace that feels challenging but sustainable. This helps bridge the gap between your comfortable pace and race pace.

2. Sandbag Lunges: Lunges can be a real leg burner, and it looks like they slowed you down significantly. To improve here:

• Form Focus: Ensure your front knee doesn’t extend over your toes during the lunge—this keeps you stable and powerful.
• Weighted Lunges: Practicing with a sandbag or weights can improve your strength. Start with lighter weights and gradually increase as your form improves.
• Endurance Sets: Incorporate high-rep sets of lunges into your training, aiming for 3-4 sets of 15-20 reps per leg. This will enhance both strength and endurance for the race.

By addressing these segments, you can not only improve your overall time but also build your confidence in tackling these challenges head-on!

Race Strategies:

Now that we have a plan for training, let’s talk race strategies:

• Pacing: Start the race at a manageable pace, especially in the initial running segments. This will help you conserve energy for the later stages when fatigue sets in. Remember: slow is smooth, and smooth is fast!
• Transition Time: Your Roxzone time of 00:07:46 was 00:22 faster than average, which means you’re efficient in transition. Keep that up! However, consider doing some light stretches or mobility work in transition to keep those muscles loose.
• Stay Hydrated: Make sure to hydrate before and during the race. Dehydration can slow you down more than a rogue burpee!

Conclusion:

Andrew, you stepped up to the challenge, and that alone is commendable. Remember what David Goggins said: "You are not in competition with anyone but yourself." Use this experience to fuel your fire for improvement! With focused training on running and those lunges, you’re going to see some serious gains. Keep pushing your limits and remember: every rep, every mile, is a step closer to your goals! 💥

So lace up those sneakers, grab that sandbag, and let’s get to work! The next race awaits, and I have no doubt you’ll crush it! You’ve got this! 🏆

Stay strong, stay motivated, and let’s conquer the next Hyrox together!

— The Rox-Coach