Chivers Ben Hyrox Result

Overall Performance:

Ben, you absolutely crushed it out there in London! Finishing in the top 6% of all athletes, that’s no small feat. With an overall time of 1:20:57, you showcased some serious speed—your total running time was 38:20, which is a solid 2:23 faster than the average. Clearly, you’ve got a runner's profile, which is awesome! However, your pacing in the early segments, especially the first run, was a bit off. Coming in at 5:57, you were 1:35 slower than average, likely leaving some energy on the table for those later exercises. You’ve got the speed, but let’s polish those transitions and strength segments to bring your overall performance to the next level! 💥

Segments to Improve:

• Roxzone (00:07:47) – This is where we can really make up some time. Your transition was a whopping 1:37 slower than average, putting you in the 89th percentile. To improve this, focus on your overall fitness and time management. Consider practicing quick changes between exercises, mimicking race conditions. Incorporate these drills into your training:
• Transition Drills: Set up a circuit where you move between different exercises, timing each transition. Aim for smooth, quick moves.
• High-Intensity Interval Training (HIIT): Incorporate HIIT workouts focused on short bursts of effort followed by quick transitions. This will help build your aerobic base and improve your recovery speed.
• Sled Pull (00:05:22) – You experienced a 47-second lag here compared to average. To improve this segment, focus on strength and technique. Here are some targeted strategies:
• Weighted Sled Drags: Incorporate varied resistance sled pulls in your routine. Aim for both short sprints and longer drags to build muscle endurance.
• Rowing Technique: Work on your form and explosiveness. Strengthening your posterior chain will help significantly with the sled pull. Consider deadlifts and kettlebell swings.
• Sandbag Lunges (00:05:19) – With a 33-second delay, this is another area for growth. Try these:
• Weighted Lunges: Increase your lunge volume and weight progressively. Focus on form—keep your core engaged and step with purpose.
• Dynamic Lunges: Incorporate walking lunges with a sandbag to mimic race conditions and work on grip strength at the same time.
• Burpees Broad Jump (00:04:52) – Just 2 seconds faster than average, but we can make this a strength. Here’s how:
• Burpee Variations: Incorporate different types of burpees into your routine. Try adding a box jump at the end to build explosive power.
• Jump Drills: Use plyometric exercises like box jumps and depth jumps to improve your overall explosiveness and recovery.
• Wall Balls (00:05:46) – You were 14 seconds slower than average here. Let’s tighten up that technique:
• Form Focus: Ensure you’re using your legs to drive the ball up. Work on a consistent rhythm between squats and throws.
• High Reps: Add high-rep wall ball workouts into your routine to build endurance and efficiency.

Race Strategies:

During the race, start with a controlled pace, especially in the first running segment. Remember, there’s no prize for sprinting out of the gate—save that energy for the later exercises where you can really push. Focus on your breathing and keep it smooth. Use the transitions to catch your breath, but don’t linger too long—think of it like a pit stop in a race car, quick and efficient! Also, practice mental cues during the exercises to remind yourself to stay focused and maintain form. A mantra like "Strong is the new fast!" can be a good one to keep you motivated! 🏆

Conclusion:

Ben, you’ve got a solid foundation to build on, and with targeted training, you can turn those segments into strengths! Remember, every second counts in a Hyrox race, and a little extra effort in your training can yield big results on race day. Keep pushing, keep improving, and don’t forget to have fun along the way! As they say, “Pain is temporary, but glory lasts forever!” So let's get after it! 💪

Keep up the great work, and remember, I’m always here to help you reach your goals. You’ve got this! The Rox-Coach is in your corner!