Botterill Charlie Hyrox Result

Overall Performance:

Charlie, you absolutely crushed it out there at the 2024 London Hyrox! Finishing overall 3rd and 2nd in your age group puts you in the top 0% and top 10% respectively. Talk about a solid showing! Your overall time of 00:57:55 is impressive, especially with a total running time that’s a whopping 01:25 faster than the average. You clearly have the legs for this sport! 🏆

However, let's chat about pacing. Your first running segment was a bit on the slower side, which might have set the tone for the rest of the race. It’s like starting your favorite movie only to find out it’s buffering—no one likes to wait! Your running profile leans more towards the strong runner end of the spectrum, so let’s use that to your advantage while also tightening up those strength segments.

Segments to Improve:

• Roxzone (00:04:40, 01:07 slower than average): This one’s a biggie. A slower Roxzone means you’re spending more time transitioning, which is prime real estate for improvement. Focus on your recovery techniques and make sure you’re using this time wisely.
• Burpees Broad Jump (00:03:20, 00:32 slower than average): Burpees are like that annoying ex you can’t shake off—always challenging! Improve your efficiency by practicing explosive movements. Try sets of 10 burpees followed by broad jumps. Work on your form—keep your core tight and land softly to minimize fatigue.
• Sled Push (00:02:14, 00:13 slower than average): The sled push can feel like pushing a stubborn boulder uphill. Focus on explosive leg drive and maintain a low body position. Try incorporating heavier sled pushes in your training and work in drills that mimic pushing against resistance.
• Wall Balls (00:03:57, 00:03 slower than average): Wall balls can feel like a workout in themselves! Focus on your squat depth and make sure to use your legs to generate power. Try doing 3 sets of 15 wall balls with a focus on quick transitions between the squat and the throw.
• Farmers Carry (00:01:47, 00:16 slower than average): This is where you can really make up some time. Hold heavy kettlebells or dumbbells and walk a designated distance. Keep your shoulders back and your core tight. Time yourself and aim for progressive overload—your grip strength will thank you!

Race Strategies:

During the race, remember that pacing is key. Start strong but don’t blow your doors off in the first segment. Aim to find a rhythm that feels sustainable, particularly in your initial run. Try to visualize your race plan before you start—think of it as your own personal Netflix series: you want to keep the audience (your body) engaged without losing them too early!

When transitioning between exercises, focus on minimizing downtime. As soon as you finish an exercise, mentally prepare for what’s next. A quick sip of water is fine, but save the full hydration station for post-race. Think of it as a pit stop—quick in and out!

Conclusion:

Charlie, you’re doing amazing things in the Hyrox arena. Your strengths in running are clear, but let’s make sure we don’t neglect the strength segments. Remember, "Strength does not come from physical capacity. It comes from an indomitable will." – Mahatma Gandhi. Keep pushing those boundaries and turning those weaknesses into strengths. 💪

So, let’s lace up, hit those training sessions with purpose, and get ready to smash your next race! You’ve got the talent, now let’s refine the skills. And remember, if at first you don’t succeed, redefine success—preferably with a personal best! 😄

Keep grinding, and I’ll be right here cheering you on! – The Rox-Coach