Stokes Elliott Hyrox Result

Overall Performance:

Elliott, you crushed the 2024 Birmingham Hyrox with a solid overall time of 01:38:47, landing you in the top 79% of a competitive field. That’s impressive, especially considering the sheer number of athletes out there. Your total running time of 00:46:01 was 02:19 faster than average, which indicates you’ve got a runner’s profile. You showed some serious speed on the course, especially with a best lap of 00:04:59 in running, but it looks like you might have started a bit too fast in Running 1, being 00:57 slower than average. This first segment is crucial; it sets the tone for the rest of the race. Finding that sweet spot between speed and endurance will be key for your future races.🏃‍♂️💪

Segments to Improve:

Now, let’s dive into the segments where you can really elevate your game:

• Wall Balls (00:09:17): This was your slowest segment, and it cost you precious time. Focus on form and consistency. When performing wall balls, ensure you maintain a strong squat and explode upward to catch the ball at eye level. You can implement high-rep wall ball workouts or target practice drills to improve accuracy and power.
• Burpees Broad Jump (00:07:41): This segment took longer than expected. To enhance your efficiency, practice transitioning smoothly from the burpee to the jump. Try doing burpee jump drills where you focus on minimizing time on the ground. Aim for explosive jumps; they should feel like you're launching yourself rather than just hopping.
• Roxzone (00:08:43): Your transition time was a bit slower than average. This suggests you might have spent too long between exercises. To improve this, practice quick transitions in your training. Consider doing circuit training that mimics the Hyrox format, where you minimize rest and focus on seamless transitions between exercises.

Training Strategies:

Here are some actionable training strategies to implement:

• Wall Ball Training: Incorporate wall balls into your strength training routine, aiming for sets of 15-20 reps for 3-5 sets. Focus on speed and control. Use a lighter ball to increase speed and then gradually increase the weight as your technique improves.
• Burpee Broad Jump Drills: Dedicate a session each week to burpee broad jumps. Aim for 5 sets of 10 reps, focusing on quick transitions and explosive power. Keep your core engaged to maintain form and prevent fatigue.
• Transition Workouts: Create a workout that includes multiple exercises where you perform an exercise followed by a short run (e.g., 400m) and then another exercise. This will help you simulate race conditions and practice your transitions under fatigue.
• Strength Training: Given your good running profile, focus on lower body strength exercises like squats, deadlifts, and lunges to improve your overall power and endurance for strength segments. Aim for 2-3 strength sessions per week focusing on compound movements.
• Running Technique: While your running is strong, consider joining a running club or getting a coach to refine your running form further. Focus on pacing strategies, especially in the first segment, to ensure you don’t burn out too early.

Race Strategies:

In your next race, consider these strategies:

• Pacing: Start conservatively in the first running segment. Aim to be at or just below average splits instead of going all out. This will help you maintain energy for the later strength segments.
• Focus on Transitions: Make it a point to practice your transitions in training, so they become second nature. This could save you valuable seconds during the race.
• Stay Mentally Sharp: Remember, Hyrox is as much a mental game as it is physical. Keep pushing yourself with positive self-talk. If David Goggins can run 100 miles on broken feet, you can certainly power through a few wall balls!💥

Conclusion:

Elliott, your performance showed that you have a solid foundation and the potential to climb even higher in the rankings. Focus on turning those weaknesses into strengths, and remember that every second counts in Hyrox. You’re not competing against others; you’re competing against your past self. 🏆

Keep grinding, keep pushing, and embrace the discomfort that comes with growth. As Jocko Willink says, “Discipline equals freedom.” Every workout, every rep, every second spent focused on improvement is a step toward your goals. Can't wait to see you crush it next time! Let’s get to work! The Rox-Coach is here to help you unleash your inner beast! 💪