Doodson Nic Hyrox Result

Overall Performance:

Nic, first off, let me give you a massive shoutout for your performance at the 2024 Birmingham Hyrox! Finishing overall 1500 out of 2701 athletes is a commendable achievement, landing you in the top 55%. You’ve got grit, and that’s what counts! Your time of 01:27:16 shows you're no stranger to hard work. Plus, your total running time of 40:57 is 2:30 faster than the average, which tells me you’ve got a solid runner profile. The problem? It looks like you may have gotten a bit too excited at the start; your first running split was 55 seconds slower than average. But hey, we all have our moments, right? Just remember, pacing is key—like a fine wine, it should be savored, not chugged! 🍷

Segments to Improve:

Now, let’s dig into the segments that need a little TLC:

• Sandbag Lunges (00:06:28): This was your slowest segment and shows a significant area for improvement. We need to focus on building both strength and endurance here.
  • Drills: Incorporate weighted lunges into your routine. Start with lighter weights and gradually increase as you get comfortable. Try doing 4 sets of 10-12 reps each leg, focusing on form. Remember, knee over toes!
  • Form Correction: Ensure that your back remains straight and your core is engaged to avoid fatigue. Consider mirror work or filming yourself to catch any form breakdowns.
  • Compromised Running Scenario: After doing heavy lunges, run short intervals (30 seconds on, 30 seconds off) to simulate the fatigue you might experience during the race.
• Wall Balls (00:07:41): Ouch! This one needs some love too.
  • Drills: Start with lighter medicine balls to master the squat and throw mechanics. Do 3 sets of 15 reps, focusing on explosive motion.
  • Technique: Keep your feet shoulder-width apart, squat low, and drive through your heels as you throw the ball. Aim for a consistent target height to maintain rhythm.
  • Compromised Running Scenario: After wall balls, practice a short run (200m at race pace) to simulate the fatigue post-wall balls.
• Sled Pull (00:05:21): This segment could certainly be quicker.
  • Drills: Incorporate sled pulls into your weekly routine. Aim for 3-4 sets of 30-40 meters with heavier weights to build strength without sacrificing speed.
  • Technique: Focus on your stance—keep your hips low and drive with your legs, keeping the rope tight to your body.
  • Compromised Running Scenario: After sled pulls, run a short distance (like 100m) to get your legs used to transitioning into running after heavy pulls.

Race Strategies:

Now that we’ve targeted the segments, let's talk strategy. During the race, consider the following:

• Pacing: Start slower than you think you need to. Your first lap should feel easy. Remember, you're not just racing against others; you're racing against your past self!
• Transitions: Work on your transition speed. You spent 7:20 in the roxzone, which is a bit slower than average. Do some practice sessions focusing specifically on transitioning between exercises to shave off that time.
• Mindset: When things get tough, channel your inner David Goggins. Just remember, “Pain is just weakness leaving the body.” You’ve got this!

Conclusion:

Nic, you’ve got a solid foundation to build upon, and I believe in your ability to turn these weaknesses into strengths. Every moment spent training is a step closer to your goals. Remember, progress is progress, no matter how small. And when you feel like you can’t go on, just think of those wall balls! They can’t be worse than that, right? 😅

Keep grinding, stay consistent, and let’s make these improvements happen! You’re not just participating; you’re on your way to dominating! Let's get after it, champ! 💪💥

Your Rox-Coach is here to support you all the way! 🏆