Wylie Jordan Hyrox Result

Overall Performance:

Jordan, you showed up and showed out at the 2024 Dallas Hyrox event, finishing with a solid time of 01:17:55! Your overall rank of 29 out of 95 athletes places you in the top 30%, and you're 6th in your age group—a commendable achievement! 👏

Your total running time of 00:37:15 is a whopping 52 seconds faster than average, highlighting your strong running profile. You clearly have the legs to carry you through the race. However, your pacing in the first running segment was a bit off, coming in 22 seconds slower than average. This suggests that you may have started a touch too slow, which can throw off your rhythm for the rest of the race.

While you excelled in running, your performance in strength-based segments like the Sled Pull and Sandbag Lunges indicates that you have some areas to work on. You’re a hybrid athlete, but you need to sharpen your strength game to maximize your performance in future races. Remember, in the words of David Goggins, "You are stopping you, you are giving up instead of getting hard." Let's turn that potential into performance!

Segments to Improve:

• Sled Pull: At 5:46, this segment was 15 seconds slower than average and ranked in the 43rd percentile. To improve, focus on technique and strength.
  • Drill: Perform sled pulls with varying weights. Start with a moderate weight and increase progressively. Work on your grip and core engagement to maintain control.
  • Technique: Keep your hips low and engage your lats. A strong pull starts with a solid hip hinge. Remember, "The only easy day was yesterday!"
• Sandbag Lunges: Your time of 4:52 was 29 seconds slower than average, placing you in the 47th percentile. This indicates a need for strength and endurance training.
  • Drill: Incorporate walking lunges with a sandbag, gradually increasing the weight. Focus on form—keep your knees aligned with your toes and engage your core.
  • Technique: Ensure that you’re driving through your front heel and keeping your upper body straight. “Don’t count the days, make the days count!”
• Burpees Broad Jump: Clocking in at 4:34, you were 15 seconds slower than average here. This is a high-intensity movement that requires both strength and explosive power.
  • Drill: Practice burpees with a focus on explosive jumps. Try to jump as far as you can while maintaining good form during the burpee phase.
  • Technique: Keep your feet shoulder-width apart when landing. Focus on fluidity; transitioning smoothly between the burpee and the jump will save precious seconds! Remember, “It’s not about the destination, it’s about the journey!”

Race Strategies:

• Pacing: Start your race with a pace that feels sustainable. Avoid going out too fast. Consider using a negative split strategy where you aim to run the second half faster than the first. This will help you maintain energy for those brutal strength segments.
• Transitions: Your Roxzone time of 5:41 was 38 seconds slower than average. Practice your transitions in training—set up your equipment and time how quickly you can move from one exercise to the next. "Hustle until your haters ask if you’re hiring!"
• Focus on Breathing: During strength segments, especially the sled pull, focus on your breathing. It helps you maintain your core stability and can significantly improve your performance. Remember, breathe in for 2 counts, out for 2 counts—like a well-oiled machine! 💪

Conclusion:

Jordan, you have an incredible foundation to build on. Your strong running ability is a huge asset, but to really crush your next Hyrox, you need to work on your strength segments. Remember, every time you challenge yourself, you are one step closer to greatness. “You must expect great things of yourself before you can do them.”

So, let’s hit the gym, put in the work, and make those segments your strengths! You’ve got this. Keep pushing your limits, and remember to have fun along the way! 💥🏆

Stay strong and keep grinding,

The Rox-Coach