Thompson Billy Hyrox Result

Overall Performance:

Billy, you crushed it at the 2024 London Hyrox! Finishing 439th overall and 111th in your age group out of 2309 athletes is no small feat—you're in the top 19% overall and top 22% in your age group. Your overall time of 1:13:52 is impressive, especially considering your total running time of 33:51, which is 3:29 faster than average! Clearly, you have a solid runner profile, and it shows in your later running segments where you dominated the pace. However, it seems you came out a bit too slow at the start. Remember, it’s not a marathon; it’s a Hyrox! Pace yourself wisely, and you’ll see the rewards.

Segments to Improve:

Now, let’s hone in on those segments that need a little TLC:

• Wall Balls (00:06:43 - 01:21 slower than average): This segment is a prime candidate for improvement. Focus on your squat depth and explosiveness. Try doing Wall Ball Tabatas (20 seconds of work, 10 seconds of rest) to build endurance and speed. Aim for 4 sets of 10 reps, focusing on maintaining form. Incorporate weighted squats and medicine ball throws into your routine to build strength.
• Sled Push (00:03:41 - 01:10 slower than average): Sled pushes require both leg strength and core stability. To improve, include heavy sled drags in your training—work up to pushing heavier weights over increasing distances. Focus on your stance: keep your hips low and drive with your legs. A good drill is to do push-pull intervals at the gym, alternating between pushing the sled and performing a core exercise like plank variations.
• Burpees Broad Jump (00:04:30 - 00:13 slower than average): To increase your efficiency here, practice burpee variations with a focus on explosiveness. Start with a standard burpee, but add a broad jump instead of the vertical jump. Work on your timing; the smoother the transition, the faster you’ll complete this segment. Aim for 3 sets of 10 broad jump burpees, focusing on landing softly to minimize recovery time.
• Sled Pull (00:04:23 - 00:14 slower than average): Again, core strength is key here. To improve your sled pulling, do heavy rope pulls to simulate the motion. Add in kettlebell swings to build explosive hip drive, which will enhance your pulling power. Aim for 5-7 sets of 30 seconds of heavy pulls, resting 60 seconds in between to simulate race conditions.

Race Strategies:

Now, let’s talk about how to approach your next race with finesse:

• Pacing: Start strong but controlled. You know your strength is in the running, so don’t be afraid to push the pace in the initial running segments. Just don’t blow a gasket in the first half—remember, it’s a marathon of a different sort!
• Transitions: Your roxzone time of 5:52 is slower than average—this is where you can gain valuable seconds. Practice your transitions during training. Set up mock stations to simulate race conditions, and work on switching gears between running and strength exercises.
• Fueling: Keep your energy levels high! Experiment with gels or hydration strategies during training to find what works best for you. A well-fueled athlete is a fast athlete.

Conclusion:

Billy, you’ve got the grit and determination to take your performance to the next level. Remember, “It’s not about the destination, but the journey.” Every session, every rep, every drop of sweat is taking you closer to that finish line. Embrace the grind; it’s what separates the champions from the spectators. And hey, if it doesn't challenge you, it won't change you—just like the last slice of pizza at a party, it’s worth the effort! Keep pushing, keep grinding, and I can’t wait to see your next performance. You’re on the brink of greatness! 💪💥

Keep hustling, and remember, I'm here to help you unlock your full potential. Let’s make your next race unforgettable!

— The Rox-Coach