Mede John Hyrox Result

Overall Performance:

Hey John! First off, congrats on completing the 2024 London HYROX race! Finishing with an overall time of 01:32:11 puts you in the top 55% of 2654 athletes. That’s no small feat! Your total running time of 43:21 is actually impressive—about 2:16 faster than the average. Looks like you’ve got some speed in those legs! 🏃‍♂️💨

However, I did notice a bit of a rollercoaster with your pacing. Starting off in Running 1, you were 1:14 slower than average, which might have set a slower tempo for you. But you really kicked it into gear during Running 2, where you were 37 seconds faster than average. It seems like you’ve got a runner’s profile, so let’s focus on building that strength to match your speed. We want you to be the complete package—like a Swiss Army knife, but with more sweat and less awkwardness! 💪

Segments to Improve:

Now, let's dive into the segments that left some room for improvement:

• Sled Pull (00:07:37): Yikes, that’s a tough one! This segment was 2:15 slower than the average. To improve here, focus on your pulling technique. Incorporate resistance band pulls and sled drags in your training. Start with lighter weights to perfect your form, then gradually increase the load. Aim for 4-5 sets of 20-30 meters. Remember, it's all about that hip hinge and keeping your core tight. You’re not just pulling the sled; you’re pulling your dreams closer! 🛷
• Roxzone (00:08:01): Spending an extra 29 seconds here isn’t ideal. This time includes your transitions, so let’s tighten that up! Practice quick changes between exercises during your workouts. Set a timer and see how quickly you can go from running to the next station. Consider circuit training that mimics the race environment—more transitions, less waiting! Think of it as your workout’s version of speed dating. Get in, impress, and get out! 💥
• Wall Balls (00:07:28): You were 16 seconds slower here than average. To improve, focus on your squat technique and ensure you’re using your legs to propel the ball rather than just your arms. Try pairing wall balls with squat jumps in your training sessions. Aim for sets of 15-20 reps with a focus on explosive movement. You’ll be tossing that ball like it’s a hot potato! 🥔
• Sandbag Lunges (00:05:52): 20 seconds slower than average. Work on your lunge form—make sure your knee doesn’t extend past your toes. Incorporate reverse lunges and weighted lunges into your routine. Start with 3 sets of 10-12 reps per leg, focusing on depth and control. Remember, slow and steady wins the race… unless you’re in a HYROX, then it’s about speed! 💨
• Burpees Broad Jump (00:06:01): You were 5 seconds slower than average here. To improve, practice the transition between the burpee and the jump. Consider doing sets of 10 burpees followed by broad jumps. Make sure your landings are soft to prevent injury. You want to be light on your feet, like a ninja but with less stealth and more sweat! 🥷
• Sled Push (00:03:11): A solid segment, but we can always push harder! Focus on your driving technique—keep your body low and push through your legs. Incorporate sled pushes into your workouts, aiming for short, intense bursts of 30 meters with rest in between. Think of it as a race against yourself! 🏁

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start with a steady pace in Running 1. Don’t go all-out from the start—save some energy for the latter part of the race. It’s better to finish strong than to start strong and fade away like my hopes of ever having a six-pack! 😂
• Transition Practice: Make transitions part of your training. Simulate the race environment on training days to get comfortable switching between running and exercises quickly.
• Mindset: Keep a positive mindset throughout the race. When you hit those tougher segments, remind yourself of the hard work you’ve put in. As they say, “The pain you feel today will be the strength you feel tomorrow.” 💪

Conclusion:

John, you’ve got a solid foundation to build on! With a few tweaks and a focus on those weak spots, you’ll elevate your game to new heights. Remember, every workout is a stepping stone, and every drop of sweat is just your body’s way of saying, “I’m getting stronger!” 💥

Keep pushing, stay hungry, and let’s make that next race even better! You’ve got this, and I’m here to help you every step of the way. Until next time, this is The Rox-Coach signing off—let’s crush those goals! 🏆