Johnston John Hyrox Result

Overall Performance:

Hey John! First off, big shoutout for rocking the 2024 Hyrox in Dallas! Finishing in the top 22% out of 2857 athletes is no small feat, and you should be proud of that. Your overall time of 1:42:33 shows you've got the endurance to go the distance, but it looks like we need to fine-tune a few areas to really unleash that beast within you. 🏆

Now, let’s talk pacing. Your starting segments were a bit slower than average, especially in Running 1. It seems like you might have played it safe, but that’s okay! Just remember, a little bit of risk can lead to a big reward. Your total running time is slower than average, indicating you might lean more towards strength than speed. This means we’ll need to work on those fast-twitch muscles to help you blitz through the running segments, especially when your legs are already fatigued from the strength exercises.

Segments to Improve:

Let’s dive into the segments that could use a bit of TLC:

• Running 2 (00:08:13): This segment was a significant slowdown. It’s crucial to maintain your pace. Consider incorporating interval training into your routine—short bursts of speed followed by recovery periods. Try doing 5x400m sprints at a pace faster than your race pace, with 1-2 minutes rest in between.
• Sled Push (00:03:35): You were a bit behind here. Focus on your technique—keep your body low and use your legs to drive through while pushing. Practice with lighter sleds for higher reps to build muscle endurance. Aim for 4-5 sets of 30-40 meters, focusing on explosive starts and maintaining form.
• Burpees Broad Jump (00:06:33): A solid area for improvement! Work on your explosiveness here. Try doing Tabata-style burpees (20 seconds on, 10 seconds rest) or incorporate broad jumps into your warm-ups to build power.
• Farmers Carry (00:02:40): Your grip strength needs a boost. Do farmer’s carries with heavier weights for shorter distances and focus on walking as fast as possible. Also, consider doing dead hangs to increase grip endurance.
• Ski Erg (00:04:56): A little slower than you’d like, so let’s get you stronger. Integrate more pulling exercises like bent-over rows or TRX rows. Aim for 3-4 sets of 10-15 reps. And yes, the Ski Erg will love you if you give it the attention it craves! 😉
• Roxzone (00:08:55): Time in transition is key. Work on your exit strategies—practice quick changes between exercises. Set up a mini circuit in your gym where you move from one exercise to another without rest to simulate race conditions.

Race Strategies:

When you're out there on race day, keep these strategies in mind:

• Warm-Up Right: Proper warm-up will set the tone for your race. Get your heart rate up and muscles prepped.
• Pacing is Key: Don’t go all out right from the start. Aim for a consistent pace throughout the first few running segments. You want to finish strong, not just survive the first half.
• Hydration & Nutrition: Make sure to hydrate well before the race and consider a gel or energy chew midway through. You don’t want to hit the wall and start hallucinating about that pizza you promised yourself post-race!

Conclusion:

John, remember, “Strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t.” You’ve got a solid foundation to build on, so let’s turn those weaknesses into strengths! With some focused training and a bit of strategy on race day, I’m confident you’ll see improvements in your next Hyrox event. Keep pushing, keep grinding, and let’s make your next performance even better! 💪💥

Looking forward to seeing you crush it next time,

Your Rox-Coach