Kennedy Brett Hyrox Result

Overall Performance:

Brett, you crushed it out there in Dallas! Finishing with an overall time of 01:25:58 puts you in the top 11% of all athletes—seriously impressive! 🎉 Your total running time of 00:40:05 is a solid 02:55 faster than average, showcasing your running prowess. That best lap of 00:04:30? Smooth like butter! 🏃‍♂️💨

However, I noticed a little pacing hiccup in your initial run. You started off at 00:04:54, which is about 00:20 slower than the average. This tells me you might have held back a bit too much. Remember, the goal is to find that sweet spot where you’re not gasping for air but also not leaving speed on the table. Given your strong running profile, it’s essential to capitalize on those leg days. Think of yourself as a hybrid athlete; you're strong on the run but could use some more strength in the strength segments. Let's turn your weaknesses into strengths!

Segments to Improve:

• Roxzone (00:08:35): Ouch! This is where you lost the most time. You spent way too long transitioning between exercises. To improve your Roxzone time, focus on conditioning and fitness to decrease those transition times. You can implement a "quick-change" drill where you practice moving rapidly between exercises without losing your breath. For example, set a timer for 15 minutes and cycle through a mini circuit of 1 minute of each exercise (e.g., burpees, kettlebell swings, rower) with 30 seconds of transition time.
• Sled Pull (00:05:40): This segment could use some love. Consider adding sled pull drills into your weekly routine. Start with lighter weights and focus on form—keeping your core tight and using your legs to drive the sled. Gradually increase the weight as you become more comfortable. Aim for 3 sets of 10-15 meters with short rests in between to simulate race conditions.
• Burpees Broad Jump (00:05:38): Burpees can be your best friend or your worst enemy, right? To improve, focus on explosive power. Incorporate plyometric training into your regimen—think box jumps and explosive push-ups. Practice your burpee form to make sure you’re moving efficiently. Try a 5-minute AMRAP (as many rounds as possible) of burpees and broad jumps. Challenge yourself to maintain a steady pace!
• Sled Push (00:03:06): Similar to the sled pull, but with a focus on pushing. Work on your leg drive and upper body coordination. Perform push drills with varying weights. Aim for 5 sets of 15-20 meters at a challenging weight, focusing on keeping your back straight and pushing with your legs.
• Farmers Carry (00:02:23): This is all about grip strength and core stability. Incorporate farmers carries into your workouts. Walk for distance or time with heavy dumbbells or kettlebells. Aim for 3 rounds of 40 meters, increasing the weight each week.
• Rowing (00:05:03): Your rowing time could benefit from a bit of technique refinement. Focus on your stroke efficiency—drive with your legs, lean back slightly, and pull with your arms. Aim for 5-minute intervals to build endurance while maintaining a strong pace.
• Wall Balls (00:06:02): To shave time here, practice your squat and throw technique. Ensure you’re using your legs to drive the ball up rather than relying solely on your arms. Perform 3 rounds of 15 wall balls at a challenging weight, focusing on maintaining a steady rhythm.
• Sandbag Lunges (00:04:53): Work on your lunging form and strength. Incorporate weighted lunges into your lower body days. Try 3 sets of 10 lunges per leg with a sandbag, focusing on keeping your core tight and your knee aligned with your ankle.

Race Strategies:

During the race, remember to pace yourself in the first running segment. Aim for a slightly faster start than your initial 00:04:54, but don’t go all out. Keeping a steady pace will help you build momentum for the tougher segments. Hydration is key, so make sure to grab water at transitions to stay hydrated without wasting precious seconds. Also, practice mental visualization before the race—imagine yourself flying through those transitions and crushing each exercise. You’ve got this!

Conclusion:

In closing, Brett, remember this: "Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do." Keep pushing, keep improving, and most importantly, keep enjoying the journey. Now, let's turn those weaknesses into strengths and get you ready to crush your next race! Stay strong, stay focused, and remember: you’re not just training for a race; you’re becoming a better version of yourself! 💪💥 You’ve got this!

- The Rox-Coach