Gardner Andrew Hyrox Result

Overall Performance:

Andrew, you crushed it at the 2024 London Hyrox, finishing in the top 15% overall and top 97% in your age group! With a total time of 2:07:43, you clearly showed you’ve got some serious endurance on the running side, clocking in a total running time of 53:11, which is 8:45 faster than average! 💪

However, it seems like you might have taken a bit of a leisurely stroll through some of the strength zones. Your pacing was a little off at the start, with the first running segment being 1:24 slower than average. You may have gone out a tad too slow; remember, the race is a marathon, not a sprint, but it’s also not a leisurely jog in the park! Your performance indicates a stronger running profile, so let’s work on converting that running prowess into some serious strength game. 🏋️‍♂️

Segments to Improve:

Let’s break down the segments where you can really turn things around:

• Roxzone (16:17): This was a significant area of improvement, being 4:48 slower than average. This suggests that either you took too long between exercises or didn’t transition smoothly. Focus on quick transitions—practice moving from one exercise to the next as if you’re trying to beat your personal best! A drill you can try is setting a timer and challenging yourself to transition faster with each round.
• Wall Balls (11:44): Here, you were 23 seconds slower than average. Improve your technique by keeping your core tight and using your legs to drive the ball up rather than just your arms. A good drill is to practice wall balls with a lighter medicine ball to build up speed, focusing on the rhythm of the throw and catch.
• Sled Push (5:41): Being 1:30 slower than average shows room for improvement. Focus on your leg drive and core stability. Try sled pushes with varied weight to build strength while maintaining speed. And remember, if you’re pushing a sled like it’s made of feathers, you might want to add some more weight and challenge yourself! 😅
• Burpees Broad Jump (9:47): This segment can be a real game-changer. You were 53 seconds behind average. Focus on your explosive power. Drill yourself with burpees followed immediately by broad jumps to mimic the transition. Aim for a steady rhythm rather than rushing through them.
• Sled Pull (8:11): At 37 seconds slower than average, you’ve got potential to shave time off here. Focus on your grip and core engagement. Practice pulling with a resistance band to build up that pulling strength while maintaining form.
• Sandbag Lunges (8:48): You were 12 seconds slower than average, so let’s work on your lunging technique. Incorporate weighted lunges into your routine, focusing on your knee tracking over your toes and keeping your back straight. Adding a pause at the bottom of each lunge can also help improve strength and stability.
• Farmers Carry (3:03): Just 30 seconds slower than average, but there’s room to tighten this up. Work on your grip strength and core stability by carrying heavier weights for shorter distances to build endurance.
• Ski Erg (5:15): With 14 seconds to improve, focus on your technique. Make sure to engage your core and maintain a consistent rhythm. Try interval training on the Ski Erg to build endurance and speed!
• Rowing (5:51): Only 10 seconds slower, but still, you can refine your form. Focus on your stroke efficiency—long and powerful strokes. Rowing drills focusing on technique can also boost your performance here.

Race Strategies:

For your next Hyrox, consider these strategies:

• Pacing: Start off strong but controlled. Aim to keep your first running segment closer to average—there’s no need to sprint out of the gate, but don’t be too cautious either!
• Transitions: Practice your transitions in training. Visualize the upcoming exercise as you finish the previous one to keep your mind focused and your body moving smoothly.
• Fueling: Make sure you’re properly fueled and hydrated before the race. A well-timed energy gel can give you a boost during those last few segments!
• Mental Game: Keep your mindset positive. Remember, “The only bad workout is the one that didn’t happen.” Let that mantra drive you through the tough spots!

Conclusion:

Andrew, you’ve got the foundation of a strong competitor, and with some focused training on those weaker segments, you’ll be unstoppable. Remember, improvement comes from consistency and dedication. As you work on these areas, just keep in mind: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” 💥

Keep pushing your limits, and who knows? Next race, you might just find yourself in the top 10% overall! Now get out there and start smashing those goals! The Rox-Coach has your back! 🏆