Holloway Brandon Hyrox Result

Overall Performance:

Brandon, you crushed the 2024 Dallas Hyrox with an overall time of 01:37:26, landing you in the top 20% of all athletes! That's no small feat, especially considering the fierce competition. In the 45-49 age group, you placed 51st out of 108, showing you’re right in the mix. Your pacing has some interesting insights: your overall running time of 48:59 is 1:06 slower than average, suggesting you might have paced a bit conservatively. But here’s the kicker—you're not just a runner; you're a hybrid athlete! Your performance in strength segments like the Sled Push and Sled Pull indicates you’ve got the guns and grit to go toe-to-toe with the best. We just need to fine-tune a few areas to unleash your full potential. 💪

Segments to Improve:

• Burpees Broad Jump: At 00:07:47, this segment was a bit of a drag, 01:21 slower than average. To improve here, try incorporating more plyometric work. Focus on explosive movements, like jump squats and box jumps. Start with 3 sets of 10 jump squats, emphasizing power and speed. Gradually add burpees into your routine, aiming for 3-4 sets of 5-8 reps, focusing on fluid transitions to keep that heart rate up.
• Sandbag Lunges: Your time of 00:06:39 was 00:01:25 slower than the average. Lunges can be a real killer if not done right. Incorporate a variety of lunge types—forward, reverse, and lateral—to build overall leg strength and stability. Aim for 3 sets of 10-12 reps per leg. Consider adding weight gradually, but focus on form. Don't forget to pair this with some mobility work to ensure your hips and ankles are primed for action.
• Roxzone: At 00:09:03, you spent 49 seconds more than average in transition. This is where we can really chop down some time. Practice smooth transitions by setting up a mini-Hyrox at your gym or home. Work on having your gear organized and ready to go. Transition drills can be as simple as running from one station to another and focusing on quick changes—how fast can you go from your last rep to the next run? Try to keep your heart rate up during these transitions to mimic race day.
• Total Running Time: Your total running time is slower than average, indicating a need for more endurance work. Incorporate tempo runs into your weekly routine—start with 1-2 miles at a challenging but sustainable pace, aiming to gradually increase the distance. Consider interval training; try 5x800m at a pace slightly faster than your race pace with equal rest in between.

Race Strategies:

• Start Strong, Finish Stronger: You might have started a bit conservatively. In your next race, aim to pick up the pace in the first two runs while maintaining control. Think of it like a fine wine—let it breathe, but don’t let it turn into vinegar!
• Mind Your Transitions: During the race, visualize your transitions. Plan your route through the stations in your head. Knowing where you’re going will help you move faster. This is your time to shine; treat it like a sprint on the last lap of a race!
• Fuel & Hydrate: Don’t underestimate the power of hydration and nutrition. Practice your fueling strategy during training so you know what works for you on race day. A well-timed snack can be the difference between a sprint finish and a crawl to the finish line.

Conclusion:

Brandon, you’ve got an impressive foundation to build on! With a bit of focus on those segments that need improvement, you’ll be on your way to smashing personal bests left and right. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” Keep pushing, keep grinding, and don’t forget to enjoy the ride! And hey, if burpees were easy, they’d be called “happy jumps,” right? Keep that chin up and let’s get to work! You got this! 💥🏆

— The Rox-Coach