Benwell Sean Hyrox Result

Overall Performance:

Sean, you put in a solid effort at the 2024 London Hyrox! Finishing with an overall time of 01:34:34 places you in the top 72% of all athletes and the top 66% in your age group. That's no small feat! Your total running time of 00:42:41 is impressive, clocking in 03:55 faster than the average. It shows that you have a runner's edge, and with some tweaks, you can turn that speed into a weapon for the rest of the race.

However, there were moments in the race where pacing could have been better, particularly in your first running segment, which was slower than average. Starting strong is crucial, but too much of a slow start can cost you valuable seconds. Your performance suggests you are better at running than strength, but the true magic lies in finding that hybrid balance that will push you over the finish line even faster next time. Remember, running is like a relationship; if you start off slow, you might never catch up!

Segments to Improve:

Now, let's dive into the specifics. Here are the segments where you have the most potential for improvement:

• Burpees Broad Jump (00:07:01) - This segment was a bit of a time sink. To improve, focus on your burpee form. Aim for explosive power when you jump, and work on your transition speed. A great drill is to practice "burpee box jumps" - do a burpee, then immediately jump onto a box or platform. This builds both explosiveness and the muscle memory needed for quick transitions.
• Sled Push (00:04:09) - You lost significant time here. Focus on strength training for your legs and core. Incorporate sled pushes into your weekly routine, starting with lighter weights and gradually increasing. Don't just push the sled; vary the exercises with reverse sled drags and lateral pushes to engage different muscle groups.
• Sandbag Lunges (00:06:34) - Lunges can feel like a never-ending story, but they shouldn't take that long! Ensure your form is solid—keep your chest up, and don't let your knees go past your toes. Work on dynamic lunges with a twist to build strength and stability. Consider integrating lunges with a press or rotation to increase your power output.
• Rowing (00:05:20) - Here, a 20-second improvement is definitely on the table. Focus on your rowing technique. Ensure you engage your legs first, then your core, and finally your arms. Incorporate interval training on the rower to build endurance. Try 30 seconds of all-out effort followed by a minute of steady rowing to build stamina and improve your pacing.

Race Strategies:

During the race, strategy is everything. Here are some tactics to help you maximize your performance:

• Start Strong, Finish Stronger: Use your running strength wisely. Don't sprint off the start line, but aim for a steady pace that you can maintain. Consider practicing negative splits in your training—start slower and gradually increase your pace.
• Transition Like a Pro: Your roxzone time was 00:11:10, which is significantly slower than average. Work on drills that simulate race transitions. Time yourself during practice sessions to get used to moving quickly between exercises. Use a stopwatch or app to track your transitions and aim for continuous movement to keep your heart rate up.
• Stay Mentally Tough: Remember, Hyrox is as much a mental game as it is physical. Visualize your race before it happens. Picture yourself nailing each segment and pushing through the discomfort. As David Goggins says, "You will never find a stronger person than you." Keep that mindset at the forefront!

Conclusion:

Sean, you’ve got the potential to take your Hyrox performance to the next level! With your running speed and a few adjustments in strength segments, you can definitely improve your overall time. Remember, every second counts, and each workout is an opportunity for growth. As Jocko Willink reminds us, "Discipline equals freedom." So, put in the work, stay disciplined, and watch how your performance transforms.

Keep pushing your limits, and don’t forget to have fun along the way! 💪💥 The next race is just around the corner, and I believe in you! Let’s turn those weaknesses into strengths, and remember, if burpees were easy, they’d call them "teddy bears!"

Keep grinding, Sean! The Rox-Coach is here to help you every step of the way.