Bermingham Johnny Hyrox Result

Overall Performance:

Hey Johnny! First off, massive kudos for crushing it out there in Dallas! Finishing 538th overall out of 2857 athletes is no small feat, and being in the top 18% is something to be proud of! Your time of 1:34:59 shows you’ve got the hustle, and your performance in certain areas really shines. However, let’s dig into the nitty-gritty to see how we can get you even better for the next race.

Your pacing strategy might need a little adjustment. Your running splits indicate you started off a bit on the slow side, especially with your first two running segments clocking in at 02:23 slower than average. It looks like you're more of a strength-based athlete, as your total running time is slower than average (02:19 slower), suggesting you might need to focus on running speed while maintaining your solid strength performance. But hey, we all know that Hyrox is a hybrid beast, and the more balanced you can become, the better!

Segments to Improve:

• Roxzone: Your time of 00:09:30 in the Roxzone is a bit on the slower side (01:32 slower than average). This means you spent more time transitioning, which can really add up. To improve this, work on your overall fitness and transition speed. Try this: set up your workout space at home and practice moving quickly from one exercise to another without losing focus. Each week, reduce your transition times by a few seconds.
• Rowing: You were 00:25 slower than average here. To get better at rowing, focus on form and endurance. Try intervals on the rower: 30 seconds on, 30 seconds off for 10 rounds, focusing on keeping your stroke rate consistent. Also, work on engaging your core and legs more during each stroke to maximize power.
• Wall Balls: With a performance 00:29 faster than average, you’re already doing something right, but let’s get that even tighter! Focus on your squat depth and shoulder mobility. Incorporate dynamic stretches before your sessions to improve your range of motion and practice your wall ball technique with lighter weights to perfect form.
• Ski Erg: At 00:11 slower than average, you can definitely step it up here. Try doing 4 x 500m intervals with 2-minute rest in between. Focus on maintaining a steady rhythm and engaging your core. Always remember: it's not just about pulling harder, but pulling smarter!

Race Strategies:

• Pacing: Start with a strong but controlled pace during your first run segment to avoid burnout. Try to find a rhythm early on that you can sustain, gradually increasing your speed as you progress.
• Transitions: To cut down on that Roxzone time, practice your transitions during training. Set a timer and see how fast you can switch from one exercise to another. The goal is to make it as seamless as possible.
• Nutrition and hydration: Make sure you’re fueling properly before and during the race. A well-timed energy gel or drink can keep your energy levels steady, especially for that final push.
• Visualization: Before the race, visualize each segment and transition. See yourself moving swiftly from one exercise to the next, feeling powerful and in control. This will not only boost your confidence but also help with pacing.

Conclusion:

Johnny, you’ve got the potential to keep climbing those ranks and really own the Hyrox scene! Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So get out there and inspire yourself with every workout! 💪

To wrap it up, keep pushing those limits and refining your skills. The next race is just around the corner, and with a little more focus on those areas, I know you’ll smash it! And hey, just remember: the only bad workout is the one you didn’t do. Now go knock those training sessions out of the park! 💥

Yours in sweat and gains,

The Rox-Coach