Ashworth Simon Hyrox Result

Overall Performance:

Hey Simon! First off, massive kudos on your performance at the 2024 Hong Kong Hyrox event! Finishing with an overall time of 01:19:06 and ranking 201 out of 2712 athletes is no small feat, placing you in the top 7%. You're certainly showing that age is just a number, especially in the 40-44 category where you secured 29th place (top 17% of 170 athletes). Your total running time of 00:37:24 is impressive, coming in 02:37 faster than the average. This indicates that you've got a solid runner profile, so let's channel that speed into your strength work and keep refining those transitions! 🚀

Looking at your pacing, it appears you might have started a bit on the fast side, especially in the early running segments. The first lap at 00:04:09 was a solid kick-off, but as the race progressed, your running times slowed down slightly, particularly after the sled push. Remember, in Hyrox, it’s all about finding that sweet spot between speed and strength. You’re naturally better at running, but let’s tackle those strength segments to become a true hybrid athlete! 💪

Segments to Improve:

Alright, let’s dive into those segments that could use a little extra love:

• Wall Balls (00:08:34) - Ouch! This was a tough one and definitely where you lost the most time. Aim for higher reps with lighter weights in your training. Practice getting your squat depth right and focus on the explosive movement upwards. A good drill is to do wall ball throws with a light medicine ball for time (e.g., 30 seconds on, 30 seconds off). This will build endurance and improve your timing.
• Sandbag Lunges (00:05:17) - Lunges can be tricky, especially when you're tired. To improve, try adding weighted lunges into your routine, focusing on form. You can also do walking lunges with a sandbag on your shoulders. Aim for high-rep sets with rest in between to build strength and stamina.
• Burpees Broad Jump (00:05:07) - Burpees are a love-hate relationship, right? To speed this up, break it down into parts. Practice burpees separately and then add the jump component. Try doing timed rounds of burpees and broad jumps to condition yourself for those transitions.
• Sled Pull (00:04:30) - A little slower than average, but we can fix that. Focus on your grip strength and body positioning. Practice sled pulls with heavier weights at shorter distances to build strength, and then work on longer distances with lighter weights to build endurance.
• Roxzone (00:05:25) - Transition time is crucial. You’re faster than average, but there’s still room for improvement. Work on your mental game; visualize your transitions and practice them during workouts. Do drills that combine exercises with minimal rest, so you learn to move quickly between stations.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but not too fast. Aim to maintain a consistent speed across all running segments. The first two laps are crucial—keep an eye on your heart rate and don’t let the excitement push you too hard.
• Strength Segments: Approach these with a focus on form and efficiency. Break down movements into manageable chunks, especially when you feel fatigued. It’s better to take a second to reset than to rush through and risk injury.
• Hydration & Nutrition: Ensure you’re well-hydrated leading up to the race. A small snack (like a banana or energy gel) before the race can provide that extra boost, particularly on the running segments.
• Visualization: Before the race, visualize each segment in your mind. Picture yourself executing each exercise efficiently and transitioning smoothly. This mental prep can work wonders on race day!

Conclusion:

Simon, you’ve got the drive and the talent to keep climbing those ranks! Remember, it’s not just about the finish line but the journey along the way. Stay focused on those areas of improvement, and don’t forget to enjoy the process—after all, Hyrox is just a fancy way of saying “let’s see how tired we can make ourselves today!” 😅

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that mindset, and you'll smash your goals in no time. Let’s get to work, and keep pushing those limits! You’ve got this! 💥

Cheers,

The Rox-Coach