Hankin Tommy Hyrox Result

Overall Performance:

Tommy, first off, huge congratulations on your performance at the 2024 Melbourne Hyrox! Finishing 102nd overall out of 2451 competitors puts you in the top 4%, and 33rd in your age group is nothing to sneeze at—top 8% out of 412 is impressive! Your overall time of 01:09:15 showcases your grit and determination.

Now, let's talk about your running profile: you clearly have a runner's edge, clocking a total running time of 00:31:26—an impressive 03:47 faster than the average. Your pacing in the early running segments indicates that you came out of the gate strong, which is great for confidence but can be a double-edged sword if you over-exert too soon. You showed remarkable strength in your runs, especially with that best lap time of 00:03:44, which is phenomenal!

However, we need to address a few areas where you can level up your game. While your running is a strength, we need to improve your performance in the strength-oriented segments. You have the potential to transform those weaknesses into newfound strengths. Remember, "The only way to grow is to get uncomfortable." Time to get uncomfortable!

Segments to Improve:

You have some segments that need a bit of TLC. Let’s tackle this head-on:

• Burpees Broad Jump (00:05:05): This segment saw you falling behind, as you were about 01:15 slower than average. To improve, focus on explosive power and form. Practice burpees with a focus on speed—aim for a faster transition from the ground to the jump. Try doing 3 sets of 10 burpees with a 30-second rest between sets. Add broad jumps after each set for fatigue management—this will mimic the scenario during the race.
• Wall Balls (00:05:36): At 00:43 slower than average, it's clear this area needs work. Concentrate on your squat form and the height of your throw. Incorporate wall ball drills in your training—aim for 4 sets of 15 reps, focusing on speed and form. Use a lighter ball for speed work and gradually increase the weight as you improve.
• Sled Pull (00:04:22): This segment was slower than average by 00:31. Work on your grip strength and technique. Try sled pulls with varying weights. Implement a progressive overload approach—start light and gradually increase the weight. Aim for 4 sets of 20 meters, focusing on maintaining a strong posture and steady pace.
• Farmers Carry (00:02:04): Here, you were 00:18 slower than average. Improve your grip strength and core stability. Incorporate farmers carry workouts into your routine—use heavier weights and aim for longer distances. Try 5 sets of 40 meters with a 1-minute rest in between.

Race Strategies:

Now, let’s talk about race strategies. You’ve got the speed; let’s ensure you don’t burn out too early. Here’s what you can implement:

• Pacing: Consider a controlled start. While you’re a strong runner, maintaining a sustainable pace in the initial running segments can preserve energy for the later strength segments. Aim for a consistent pace instead of sprinting out too fast.
• Transitions: Your Roxzone time of 00:06:49 is where you can find precious seconds. Practice your transitions between exercises—set up mock races where you switch between running and strength exercises. Speed up those changes; every second counts!
• Breathing Techniques: Focus on your breathing during the strength segments. Controlled breathing can help maintain stamina, especially during the burpees and wall balls. Try inhaling through your nose and exhaling through your mouth during exertion.

Conclusion:

Tommy, you’re doing amazing work, and with some targeted training, those segments can become your new best friends. Remember the words of David Goggins: "You are not going to out-train a bad diet." While we focus on training, ensure your nutrition supports your recovery and performance. And hey, if you’ve ever felt like a wall ball was judging you, you’re not alone—those things can be tough! 💪

Keep pushing, keep grinding, and remember, every setback is a setup for a comeback. It’s not about being better than someone else; it’s about being better than you were yesterday. Now, let’s crush those goals and turn those weaknesses into strengths! You’ve got this! 💥

Stay strong, stay focused, and keep moving forward. I’m always here to help you unlock your full potential. The Rox-Coach is in your corner! 🏆