Taylor Rob Hyrox Result

Overall Performance:

Hey Rob! First off, hats off to you for crushing it in the 2024 London Hyrox race! Finishing with an overall time of 01:20:22, ranking 785 overall and 57 in your age group puts you in the Top 29% and Top 20% of your peers respectively! That’s some serious grit. 💪

Now, let’s talk about your pacing. You were a bit slow off the blocks with your first run, coming in at 5:24, which was 1:02 slower than average. Maybe you were saving all your energy for a spectacular finish? Spoiler alert: it worked! Your second running segment was a blazing 4:03! That’s where your runner’s profile shines — you’re clearly stronger on the run, as your overall running time is 3:38 faster than average. But let’s not let that strength turn into a crutch. Hyrox is a hybrid beast, and you’ll want to balance your running with strength training to avoid getting caught in the mud during the heavy lifts.

Segments to Improve:

Now, let’s dive into the segments that could use a little extra love:

• Wall Balls: 00:07:41 (94 Percentile Rank)

This is a tough one, and boy, did it show! Let’s face it, wall balls can feel like tossing a toddler against a wall. To improve, focus on your squat depth and explosive movement. Here’s a drill: do sets of 10 wall balls at a lower weight until you're comfortable with the motion. Gradually increase to your race weight while maintaining form. Aim for a rhythm — think of it as a dance move, but with a medicine ball!

• Burpees Broad Jump: 00:05:42 (84 Percentile Rank)

These can feel like a punishment for something you didn’t do, right? To enhance your efficiency, practice transitioning quickly from the burpee to the jump. Try doing 5 burpees followed by a broad jump, focusing on a smooth flow. Repeat this for 10 rounds split over two sessions a week. The goal is to keep your heart rate up while minimizing transition time. Remember, the faster you jump, the less time you have to think about how much you hate these! 😂

• Sled Push: 00:03:17 (81 Percentile Rank)

Ah, the sled — it’s like trying to push your stubborn friend down a hill! To improve in this area, work on your hip extension and leg drive. Perform “sled sprints” with lighter weights. Focus on short, explosive pushes of about 10-15 meters, then walk back to recover. Aim for 5 sets, with a minute rest in between. It’s all about power in your legs, so channel your inner Hulk here!

• Sled Pull: 00:04:57 (72 Percentile Rank)

Similar to the sled push, but now you’re pulling your friend back up the hill! Work on your grip strength and back engagement. Incorporate resistance band rows and farmer’s carries into your routine. Try a 5-minute EMOM (Every Minute on the Minute) of 5 pull-ups followed by a 30-meter sled pull. This will help build endurance and strength for that last stretch of the race.

• Roxzone: 00:06:48 (72 Percentile Rank)

Your rest periods seem a bit longer than average. To increase your overall fitness and reduce transition time, practice circuit training that mimics the Hyrox events. Create a mini-course that combines running with each strength exercise, and aim to do it without stopping. This will improve your conditioning, making transitions feel more fluid. Think of it as a dance — a slightly sweaty, high-intensity dance!

Race Strategies:

During the race, consider implementing a few strategies to enhance your performance:

• Pacing Strategy: Start a tad faster in the first run segment to keep pace with your competitors. It’s like a warm-up, but with a purpose! As you get into the rhythm, use the second run to really push your limits.
• Segment Transitions: Practice your transitions during training. Make sure you know exactly what you need to set up for each station. If you’re fumbling around in the Roxzone, you’re losing precious seconds!
• Mindset: Keep a positive mantra in mind, like “I’m stronger than I was yesterday.” This can help push through the tougher segments. Plus, it sounds cool when you say it out loud — just don’t let anyone catch you talking to yourself!

Conclusion:

Rob, you're doing an amazing job, and your results prove it! Keep up the hard work and focus on those segments that need a little TLC. Remember, improvement is a journey, not a sprint (unless we’re talking about running!). As you head into your next training cycle, embrace the grind. “The only bad workout is the one that didn’t happen!” 💥

Keep pushing your limits and turning weaknesses into strengths. When life gets tough, just think of it as a challenging workout — embrace it! You’ve got this, and I’m here cheering you on! Let's get after it! 🏆

Stay strong,

The Rox-Coach