Thomas Edward Hyrox Result

Overall Performance:

Hey Edward, first off, massive congrats on your performance at the 2024 London Hyrox! Overall, finishing in the top 5% of 4462 athletes is no small feat—you're crushing it! Your total time of 01:18:05 is impressive, and your running time of 33:58 is 5:33 faster than average, hinting that you’ve got a serious runner profile. However, your pacing in the first running segment (5:02) suggests that you might have started a bit too conservatively. A little more gas at the start could have set you up for an even stronger finish. 🏃‍♂️💨

Now, while your running is on point, there are areas in the strength segments where we can definitely tighten things up. Remember, Hyrox is all about being a well-rounded athlete. You can’t just outrun the competition; you’ve got to outlift them too! Let’s dig into those segments that need a little TLC, shall we?

Segments to Improve:

Here are the segments where you can focus your training to turn those weaknesses into strengths:

• Wall Balls (07:18): This was your slowest segment, and it’s a killer for many. To improve, work on your squat depth and explosiveness. Try doing sets of wall balls with varying weights, and focus on maintaining a steady rhythm. Aim for high reps with lighter weights to build endurance. Consider adding a box jump to your warm-up to get the blood flowing to those legs.
• Roxzone (07:22): This is where you spent a bit too much time resting. Transitioning quicker is key! Practice quick transitions with a stopwatch. Set up your workout stations and aim for consistent times as you move from one exercise to the next. A good drill would be to simulate the transitions during your training sessions, focusing on getting into and out of each station efficiently.
• Burpees Broad Jump (05:49): Ouch! This is a tough move. Focus on your technique. Try to minimize the time you spend on the ground during the burpee. Work on explosive jumps from the burpee position to the broad jump. Incorporate plyometrics into your training to boost your overall explosiveness.
• Farmers Carry (02:47): Here’s where you can really work on grip strength! Try doing farmers carries with heavier weights for shorter distances to build that grip and core strength. Also, consider adding more core exercises into your routine, like planks and dead bugs.
• Sandbag Lunges (04:47): This segment can be tough on the legs, especially after all that running. Make sure you’re using the right form—keep your chest up and drive through your front heel. To improve, incorporate weighted lunges and other unilateral leg exercises to build strength and stability.
• Sled Pull (04:34): This is a big power move! Work on your leg drive and hip extension. Add in sled pulls with varying weights and focus on your form—drive your knees high and pull with your hips. Consider doing strength training focused on your posterior chain, including deadlifts and kettlebell swings.
• Rowing (04:53): A little more power here would help. Make sure you're using your legs and core effectively while rowing. Work on your technique, and do intervals where you push for max power over short distances.

Race Strategies:

For your next race, consider these strategies to optimize your performance:

• Pacing: Try to find a more balanced pacing strategy. Maybe start with a faster first lap to build confidence and momentum, then settle into a rhythm. You want to leave some juice in the tank for the last few segments.
• Transition Practice: Before the big day, practice transitions as part of your routine. Quick off the sled, up on the wall balls, and right into your run. You want to be as smooth as butter, not like a clumsy elephant! 🐘
• Focus on Breathing: During your strength segments, it’s easy to get winded. Work on your breathing techniques—inhale through the nose, exhale through the mouth. This will help you maintain energy and efficiency throughout the race.
• Visualize Success: Before the race, take a few moments to visualize each segment. Picture yourself crushing the wall balls and zooming through the transitions. Your mind is a powerful tool—use it!

Conclusion:

Edward, you’ve done some serious work and it shows! You’ve got the running down, but with a little focus on your strength segments, you can crush that overall time even more. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing, keep training, and keep having fun! 💪💥

Now get out there and show them what you’re made of! The Rox-Coach believes in you! 🏆