Bamford Stephen Hyrox Result

Overall Performance:

Stephen, you crushed it in the 2024 London Hyrox, finishing in 1:38:47! That places you in the top 80% of all competitors and 78% in your age group—solid work! With a total running time of 47:42, you’re clearly more of a runner than a strength athlete; you're 40 seconds faster than average on that front. However, a few segments, like the Wall Balls and Burpees Broad Jump, are where you can really level up your game. Your pacing strategy seems to have had a hiccup, especially in the second running segment. Starting off a bit too slow on the first run and then having a significant drop in the second run (over three minutes slower than average) might have impacted your overall flow. Let’s fine-tune that and make sure you’re running at a pace that suits your capabilities while still leaving gas in the tank for the strength sections! 🔥

Segments to Improve:

• Wall Balls (00:09:27)

This segment was a significant time sink for you, being 1:32 slower than average! Focus on your technique to make these as efficient as possible. Here’s a game plan:

• Drills: Incorporate Tabata-style Wall Balls into your routine. 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds. This will help improve muscular endurance and efficiency.
• Form Correction: Make sure you’re using a full squat to generate power. Keep your feet shoulder-width apart, and aim for a consistent height on the wall to reduce variability and energy loss.
• Strength Training: Add front squats and overhead press to your regimen for improved leg and core strength. This will support your Wall Ball performance significantly.
• Burpees Broad Jump (00:06:53)

Being 19 seconds slower than average here indicates a possible need for explosive power and conditioning:

• Drills: Practice the Burpee Broad Jump in sets of 5–10 reps, focusing on explosive power from the ground. Add in plyometric exercises like box jumps to enhance that explosiveness.
• Endurance Work: Incorporate high-intensity interval training (HIIT) sessions focusing on bodyweight movements. This will help improve your overall conditioning, allowing you to tackle these segments more efficiently.
• Sled Push (00:03:40)

Your sled push was 19 seconds slower than average, which is a common struggle for many athletes. Let’s get that power up:

• Technique: Focus on pushing with your legs while keeping your back flat. The power should come from your legs, not your arms.
• Strength Training: Incorporate heavy sled drags and pushes in your training routine. Aim for 4–6 sets of 20 meters, focusing on maintaining speed throughout the distance.
• Core Engagement: Engage in core-strengthening exercises like planks and dead bugs to help stabilize your body during the sled push.
• Roxzone (00:08:32)

Your transition time was 7 seconds slower than average. This means you might be spending too much time catching your breath:

• Fitness Integration: Improve your overall fitness by incorporating circuits that mimic race conditions, moving quickly between different exercises.
• Drill: Practice quick transitions between exercises in your training, simulating the race environment. For instance, try a circuit of 400m runs with short bursts of strength exercises in between!

Race Strategies:

• Pacing: Start strong but not at full throttle. Use the first run to get your heart rate up, then maintain a controlled pace during the second run to avoid burnout.
• Segment Focus: Prioritize your form over speed during strength segments. Proper technique will save you time in the long run, even if it feels slower initially.
• Mindset: Channel your inner Goggins—“Be hard to kill.” When you feel like quitting, remind yourself of your goals and push through the discomfort. You’ve got this! 💪

Conclusion:

Stephen, you’re on the right path! Remember, “The only easy day was yesterday.” Keep pushing your limits, and let’s transform those segments into your strengths. Embrace the grind, and don’t get too comfortable—greatness doesn’t come from comfort zones! Keep your chin up, and take those lessons to heart. You’ve got the potential to climb the ranks even higher in the next race. Let’s make it happen! 💥🏆

Stay hungry and keep hustling! This is Rox-Coach, and I'm here to help you smash your goals! 🚀