Hession Johnny Hyrox Result

Overall Performance:

Johnny, your performance at the 2024 London Hyrox was solid, with an overall rank of 922, placing you in the top 39% of a whopping 2309 athletes! That’s impressive. In your age group (40-44), you ranked 133, which puts you in the top 31% of 426 competitors. Your overall time of 01:21:42 shows that you have a good grasp of the Hyrox demands!

Now let’s talk about your pacing. You kicked off with a running split that was 1:39 slower than average. It seems you might have started a bit too conservatively. However, your total running time was 38:28, which is 2:27 faster than average, highlighting your strength as a runner. You really picked up the pace in the latter half of the race, especially on the last running segment where you recorded your best lap at 4:17! 🏆

This indicates that you are more of a runner than a strength athlete, but we need to work on that strength component to balance out your performance. Think of yourself as a Ferrari that needs a bit of truck muscle—speed is great, but we need to haul some weight too!

Segments to Improve:

Let’s break down the segments where you can improve. Your performance in the following areas needs some attention:

• Sandbag Lunges (00:05:39): This was your slowest segment, clocking in 49 seconds slower than average. Focus on your weight distribution and explosiveness. Practice lunges with different weights and aim for higher reps to build endurance.
• Sled Pull (00:04:43): Just 4 seconds slower than average, but there’s room for improvement. Work on your pulling technique. Incorporate resistance bands to simulate the sled pull motion, and practice with heavier sleds to build strength.
• Wall Balls (00:05:59): You were 7 seconds faster than average, but there’s still room to shave off time. Focus on your squat depth and explosiveness. Use a heavier ball for lower reps to build strength, then scale back to your race weight to increase speed.
• Ski Erg (00:04:38): Here, you were 15 seconds slower than average. Technique is key. Work on your pull technique and core engagement. Try interval training on the Ski Erg—alternate between high intensity and recovery.

For these segments, I recommend the following drills:

• Sandbag Lunges: Incorporate weighted lunges with a sandbag, aiming for 3-4 sets of 10-15 reps. Focus on explosiveness on the way up.
• Sled Pulls: Add 2-3 sled pull sessions per week, using varying weights. Aim for 3-4 sets of 20-30 meters.
• Wall Balls: Practice high-rep wall balls for endurance. Try 3 sets of 20 reps, focusing on form and squat depth.
• Ski Erg Intervals: Try 5 rounds of 1-minute max effort followed by 1-minute rest. This will build your power and endurance.

Race Strategies:

Now let’s talk strategy! During the race, consider the following:

• Pacing: Start strong but not too strong. Find that sweet spot in the first running segment—aim to be within 30 seconds of your average. You want to feel like you could run a bit faster, not gasping for air at the end of the first lap.
• Transitions: Your Roxzone was 7:55, which was 1:37 slower than average. Practice quick transitions in training. Set up mini workouts where you switch between running and exercises with minimal rest.
• Breathing Techniques: Focus on your breathing to maintain rhythm and efficiency during the high-intensity segments. Controlled breathing can help keep fatigue at bay.

Conclusion:

Johnny, you’ve got a solid foundation, and with a few tweaks, you can elevate your game even further! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward,” as Rocky Balboa would say. 💪

Keep pushing those limits! Each workout is a step toward becoming the athlete you aspire to be. And if you’re ever feeling down, just remember: every time you do a burpee, a couch potato cries. Let’s get to work, champ! I’m here for you—The Rox-Coach is ready to help you crush it! 💥