Troughton Ramsey Performance Analysis

Overall Performance:

Ramsey, first off, congrats on your race at Birmingham! With a finish time of 01:37:08, placing in the top 50% overall and in your age group is no small feat. You’ve got some strong running chops, clocking in a total running time of 00:42:53—over 4 minutes faster than average! That’s impressive and shows you’ve got a solid runner profile. However, your pacing could use a little fine-tuning. For instance, starting a bit slower on the first run segment may have contributed to your slower Ski Erg and Sled Pull times. Finding that sweet spot between speed and endurance is key, especially in a hybrid race like Hyrox.

Segments to Improve:

Now, let’s dive into where you can really crank up the performance dial:

• Wall Balls: At 10:02, this was your longest segment and a major area for improvement. The goal is to minimize fatigue and maximize efficiency. Aim for a set of 10-15 reps, focusing on a full squat and explosive upward movement. Try practicing this with a lighter ball initially, then gradually increase the weight. Consider incorporating tabata-style workouts to build endurance and strength in this specific movement.
• Sled Pull: Coming in at 6:36, you can shave off time here by improving your pulling technique. Work on your grip, posture, and foot positioning. A great drill is to practice pulling a sled with lighter weights for longer distances to develop endurance. Aim for short bursts of speed with heavier weights to get your body accustomed to the fatigue that comes with this segment.
• Roxzone: At 8:38, this is where you can really tighten up. It’s all about those transitions! Practice quick changes between exercises. Set up a mini circuit in your training where you have to switch from one movement to the next with minimal downtime. Consider using a stopwatch to challenge yourself to beat your transition times each week. Remember, every second counts! 🕒
• Sandbag Lunges: You spent 6:45 here, which is a bit on the slower side. Focus on your form—keep your core tight and drive through your front heel. You can also use lighter weights for speed drills. Aim for sets of 10-12 lunges, increasing the pace over time while maintaining proper form.
• Burpees Broad Jump: You clocked in at 6:56. Let’s make them more efficient! Incorporate “Burpee Box Jumps” into your routine to build explosive power, which can translate into better performance during the race. Also, practice quick sets of burpees to work on speed.

Race Strategies:

During the race, pacing is crucial to avoid burning out too early. Here’s what you can implement:

• Start with a controlled pace on your first run segment. Use this as a warm-up to get your heart rate up without hitting the red zone too soon. 🏃‍♂️
• Focus on your breathing during the Ski Erg and Sled Pull—try to keep a steady rhythm to avoid fatigue.
• During the Roxzone, visualize your next move and keep transitions as smooth as possible—practice makes perfect!
• Keep hydration in mind; a well-hydrated athlete performs better. Take small sips of water during transitions if needed.
• Lastly, when you hit those tough segments, remind yourself why you started and visualize crossing that finish line. It’s all about the mental game! 💥

Conclusion:

Ramsey, you’ve got a solid foundation to build on. Lean into your running strengths while working on those key segments to really make a mark in your next race. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep improving, and don’t forget to enjoy the journey! And hey, if all else fails, just remember: the sled’s not going to pull itself! Keep grinding, you’ve got this! 💪

Your journey to becoming a Hyrox beast continues—let’s crush those goals together!

Your Rox-Coach