Bendle Joseph Hyrox Result

Overall Performance:

Joseph, what a solid showing at the 2024 London Hyrox! Finishing in the top 10% of nearly 4,500 athletes is absolutely no small feat, especially at 472 overall and 88 in your age group. Your total time of 01:31:01 suggests you’ve got the endurance to keep pushing through the tough parts, but it seems like your pacing might have led to a few missed opportunities on the track. Your total running time of 46:27 is a bit slow compared to the average, so it's time to lace up those shoes and hit the pavement! In this Hyrox game, it looks like you're more of a hybrid athlete, but we need to sharpen that running edge to make sure you’re not just good at strength but exceptional at moving fast too. 💪

Segments to Improve:

Now let’s dig into those segments that could use a little TLC. Here are the standout areas where you can really turn the tide:

• Farmers Carry: Your time of 2:50 puts you in the 89th percentile, which is more of a leisurely stroll than a sprint! To improve here, focus on grip strength and core stability. Incorporate Farmers Walks with heavier weights and aim for longer distances. Try doing 3 sets of 40-60 meters. Also, consider adding Deadlifts to your routine for that extra power.
• Sled Push: Clocking in at 3:24, you were 20 seconds slower than average. To enhance your performance, practice sled pushes with various weights. Start with lighter weights and gradually increase as you develop your technique. Aim for short, explosive pushes over 20-30 meters, focusing on your foot positioning and drive. Pair this with some leg strength exercises like Squats and Leg Presses to build that quad power.
• Burpees Broad Jump: At 5:44, you’re sitting at a 45th percentile rank. Let’s kick this up a notch! Try incorporating Burpee Box Jumps into your workouts to build explosiveness. A good drill is to alternate between burpees and broad jumps for 5 rounds, focusing on speed and form. Remember, the aim is to make it look effortless—like you’re just flying through the air! 🏆
• Roxzone: Your 7:52 indicates you spent more time in transition than you'd like. To improve this, practice transitioning between exercises more efficiently. Set up a mini-Hyrox circuit at the gym and work on moving quickly from one station to the next. Time yourself and aim to beat your previous best each week. This will also help your overall fitness, as you'll be blending strength and cardio drills effectively.
• Total Running Time: At 46:27, you're a bit slower than average. Start incorporating speed work into your training. Try interval training—run hard for 1 minute, then recover at a jog or walk for 2 minutes. Do this for 20-30 minutes in a session. Also, consider long, steady-state runs to build your endurance. Aim for one long run per week, gradually increasing your distance.

Race Strategies:

For your next race, let’s implement some smart strategies:

• Pacing: Start off a bit slower than you think you should. It’s common to get excited and go out too fast, but you’ll want to reserve some energy for the later running segments. Think of it as saving your dessert for last—don’t ruin your appetite! 🍰
• Transition Fluidity: Use your Roxzone time wisely. Have a plan for each transition. When you finish an exercise, know exactly where you're heading next. Practicing this during training is essential!
• Focus on Breathing: Especially during strength exercises. A good breathing pattern can help maintain your stamina. Inhale on the way down, exhale on the way up. It’s like a free energy drink—no sugar, all gains!

Conclusion:

Joseph, you’re already well on your way to becoming a Hyrox beast! With your overall rank and determination, you're in a fantastic position to keep improving. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, push through those workouts, and don't shy away from the tough stuff. You’ve got the potential to turn those weaknesses into strengths, and I’m here to help you every step of the way. Let’s get after it! 💥

Stay strong and keep hustling—this is just the beginning. You’ve got this!

The Rox-Coach