Barbara Jeremy Hyrox Result

Overall Performance:

Jeremy, first off, let me say—your performance at the 2024 London Hyrox event was impressive! Finishing in the top 16% overall and top 13% in your age group shows that you've got the grit and determination that Hyrox demands. Your overall time of 01:12:55 is a solid benchmark, especially considering you’re in the 40-44 age group. With a total running time of 34:07, you're clearly more of a runner than a strength athlete, which is a solid advantage in this competition. However, your pacing strategy could use a little fine-tuning. Starting a bit slower would have conserved energy for the later stages, especially since your first running segment was 43 seconds slower than average. You clearly have the potential to push harder if you can manage your energy better from the get-go!

Segments to Improve:

Now, let's dive into some of the segments that could use some TLC:

• Sled Pull (4:44, 38 seconds slower than average): This segment showed significant room for improvement. Focus on your grip strength and positioning. Use a sled in your training and practice pulling with a low squat position to engage your hamstrings and glutes effectively. Aim for 3-4 sets of 20-30 meters, resting only as needed to maintain form.
• Wall Balls (5:42, 27 seconds slower than average): A common culprit in slowing down athletes. Work on your squat depth and explosive power. Try doing wall balls with a heavier ball at lower reps to build strength and explosiveness, then gradually increase the volume with the standard weight. Incorporate 4 sets of 10 reps, focusing on speed and accuracy.
• Sled Push (2:56, 27 seconds slower than average): This one is all about leg drive. Incorporate forward lunges and sled pushes into your workout routine. Add some resistance to your lunges to mimic the sled's weight. Practice short, intense pushes for 20-30 meters, followed by 2 minutes of rest. Do this twice a week.
• Sandbag Lunges (4:28, 19 seconds slower than average): These can be brutal! Maintain a solid core and proper posture. Start with lighter weights and focus on form. Perform 3-4 sets of 10 lunges per leg, gradually increasing the weight as you get stronger.
• Rowing (4:47, 16 seconds slower than average): Rowing can be a game changer. Work on your technique—focus on your legs driving first, then pulling with your arms. Try interval training on the rower—30 seconds hard, 30 seconds easy, for 10-15 minutes to build both strength and endurance.
• Farmers Carry (2:01, 9 seconds slower than average): This one’s about grip strength and core stability. Incorporate carries into your routine—try 3 sets of 40 meters with heavy kettlebells or dumbbells. Keep your shoulders back and core tight!

Race Strategies:

For your next race, consider these strategies:

• Start conservatively on the first run segment—don’t go out guns blazing! Aim for a pace that you can maintain without burning out.
• During transitions, practice quicker changes—maybe even set a timer during training to simulate race conditions. The roxzone is your stage to shine, so use that time wisely!
• Stay mentally strong—remind yourself why you're there. Each segment is a battle you can win. Use visuals of yourself crossing the finish line to fuel your motivation.
• Break down each segment mentally. Focus on completing one task at a time, rather than the entire race. This will help you manage fatigue better.

Conclusion:

Jeremy, you’ve got the heart of a champion! Remember, “It’s not about being better than someone else; it’s about being better than you were yesterday.” Your performance shows you have what it takes; now it’s time to sharpen those skills and turn those weaknesses into strengths. Embrace the grind, and don’t shy away from the hard work it takes to improve. After all, results don’t come from comfort zones! And hey, if you ever feel like giving up, just remember: the only thing worse than a bad workout is a workout you didn’t do! Keep pushing, and let’s get ready to crush the next Hyrox event together! 💪💥

Stay strong, and see you in the roxzone! - The Rox-Coach