St John Owen Hyrox Result

Overall Performance:

Owen, first off, congratulations on completing the 2024 Stockholm Hyrox event! Finishing in the top 50% of 1096 athletes is no small feat, and your overall time of 01:23:55 shows that you’ve got some serious grit. You’ve got a solid runner profile, as evidenced by your total running time of 00:39:47, which is a commendable 02:10 faster than the average. However, the pacing in your initial segments, particularly the first run, was a bit too fast for your endurance capacity, landing you in the 38th percentile. This suggests that while you can run fast, your strength segments and transitions could use some fine-tuning.

Your performance reveals that you have great potential in running, but your strength endurance needs some serious attention if you want to dominate in Hyrox. Remember, it's not just about running fast; it's about combining that speed with strength to conquer each station like a beast! 💪

Segments to Improve:

• Burpees Broad Jump (00:06:09) - This was one of your slower segments, and improving it will significantly reduce your overall time. Focus on explosive movements and transitioning effectively between burpees and jumps.
  • Drill: Incorporate a circuit of burpees followed by broad jumps. Aim for sets of 10 burpees immediately followed by 5 broad jumps, resting minimally between sets.
  • Technique: Ensure your form is tight during the burpee to maintain speed—keep your chest up and explode off the ground during the jump.
• Sled Pull (00:05:34) - A significant time loss here indicates a need for strength work.
  • Exercise: Practice sled pulls with max weight for short distances to build strength, followed by lighter weights for longer distances to improve endurance.
  • Technique: Focus on driving your feet into the ground and keeping a low center of gravity to maximize power through each pull.
• Wall Balls (00:06:44) - Time to get those quads burning!
  • Drill: Add wall ball shots to your leg day routine, aiming for high repetitions. Consider doing them in a Tabata format (20 seconds on, 10 seconds off) to build endurance.
  • Form Correction: Focus on a full squat and ensure you're engaging your core for stability as you throw the ball.
• Farmers Carry (00:02:37) - You need to grip it and rip it, Owen!
  • Exercise: Incorporate farmers carries into your routine with varying weights. Aim for longer distances to build grip strength and core stability.
  • Technique: Maintain a tall posture and engage your core throughout the movement for optimal performance.

Race Strategies:

• Pacing: Start your first run at a slightly more conservative pace. You want to keep some gas in the tank for the strength stations that follow. Remember, it's a marathon, not a sprint! 🏃‍♂️
• Transition Time: Work on reducing your Roxzone time. Practice quick transitions in training by minimizing rest and moving efficiently from one station to the next. Think of it as a game of musical chairs—when the music stops, you better be ready to move!
• Mindset: Approach each station with a conqueror's mentality. Visualize success before you even get there. Remember, “You’re not just competing against others, you’re competing against who you were yesterday.”

Conclusion:

Owen, you’ve got the heart of a lion and the speed to match! Now it's time to blend that speed with strength and make those segments your playground. Embrace the grind, and remember, "The only way to finish is to start." Keep pushing your limits, embrace the challenges, and turn those weaknesses into strengths. You've got this! 💥

Keep training hard, and I’ll see you crushing it at the next Hyrox event! Remember, I’m here to help you unlock your full potential. Let’s do this! - The Rox-Coach