Ferguson Calum Hyrox Result

Overall Performance:

Calum, you absolutely crushed it at the 2024 Melbourne Hyrox, finishing with an overall time of 01:28:39, putting you in the top 35% of 2,451 athletes! That's not just good; that's impressive! Your total running time of 00:39:32 is 04:29 faster than average, which clearly shows you have a runner's profile. You started strong with a blistering pace in Running 1, but it seems like you may have gone out a bit too hot. Running at 02:45 puts you at a 2 Percentile Rank, which is a testament to your endurance and speed, but it also set a challenging tone for the rest of the race. The combination of your running prowess and some weaker segments indicates a hybrid athlete who needs to sharpen up the strength elements. Let's turn those weaknesses into strengths! 💪

Segments to Improve:

While your running segments were generally strong, several workout segments could use some work. Let's break down the areas where you can really elevate your game:

• Wall Balls (00:08:33) - This segment was your slowest, and we need to change that! Aim for more explosive power and endurance here.
  • Drill: Practice Wall Balls with a focus on technique. Start with a lighter ball to get the rhythm down, then gradually increase weight. Aim for 3 sets of 15 reps with a 30-second rest between sets.
  • Technique Tip: Keep your core tight and focus on your squat depth—this will help with the bounce back into the throw.
• Sandbag Lunges (00:06:05) - This can be a real game-changer.
  • Drill: Incorporate weighted lunges into your routine with a focus on form. Perform 3 sets of 10 lunges per leg, alternating with 30 seconds of rest. Use a light to moderate sandbag to start.
  • Technique Tip: Ensure your front knee doesn’t go past your toes, and drive through your front heel to engage your glutes better.
• Burpees Broad Jump (00:05:55) - This segment is critical for improving your overall explosiveness.
  • Drill: Perform 3 rounds of 10 burpees followed by a 5-meter broad jump. Rest 1 minute between rounds.
  • Technique Tip: Focus on landing softly on your jumps to absorb the impact and prepare for the next burpee.
• Farmers Carry (00:02:33) - This should be a breeze for you! Let's make it a stronghold.
  • Drill: Do Farmer's Carries for distance (20-30 meters) with heavy weights. Aim for 3 sets, resting as needed, but keep the weight heavy!
  • Technique Tip: Keep your shoulders back and core engaged; this is about stability and grip strength!

Race Strategies:

Now that we have your training set, let’s focus on race strategies for even better performance:

• Pacing: Be mindful of your pacing at the start. While it’s great to feel pumped, try to aim for a pace that allows you to maintain strength throughout the entire race. Aim to start at a 10-15% slower pace than your max effort for the first running segment.
• Transitions: Your roxzone time was 00:08:54, which is 01:41 slower than average. To improve this, practice your transitions in training. Set up your workout stations and time yourself transitioning from one to the next—speed is key here!
• Focus on Mental Toughness: When the going gets tough, remember David Goggins’ words: “You are never done. You are always in the fight.” Keep pushing through the discomfort during those harder segments!

Conclusion:

Calum, you’ve got the speed and endurance to be a serious contender in Hyrox competitions. With some targeted training in your weaker segments, you're going to elevate your game even more! Remember, every athlete has weaknesses; the difference is in how you address them. So, let’s turn those segments around and make them your strengths!

Keep pushing, keep grinding, and remember: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” Now, let’s make those Wall Balls feel like feathers! 💥🏆

Stay strong, and let’s get to work!

Your coach, The Rox-Coach