Brett John Performance Analysis

Overall Performance:

Hey John! First off, a massive shoutout for your performance in the 2024 London Hyrox! Finishing in the Top 9% out of over 4,400 athletes is no small feat! Your overall time of 01:28:08 is impressive, especially with a total running time of 00:40:01, which is 3:54 faster than average. It looks like you’ve got a runner’s edge, my friend! 🏃‍♂️💨

However, let’s chat about pacing. Your Running 1 segment was a bit on the slower side—35 seconds behind average—and this might have set a less-than-ideal tone for the rest of the race. You really picked it up in Running 2, crushing it with a 4:23 lap, but it seems like that initial pace may have cost you some precious time later on. Overall, you seem to have a strong running profile, but we definitely want to balance that with some strength work to boost your performance in those heavy segments.

Segments to Improve:

• Burpees Broad Jump: 00:07:24 (95th Percentile) - This segment is where you lost the most time. Focus on form and efficiency here. You can practice burpee to broad jump transitions by setting a timer for a minute and accumulating as many reps as possible. Aim for a smooth jump rather than just a long one.
• Roxzone: 00:08:01 (77th Percentile) - This is your transition time between exercises. Consider practicing your transitions in your training sessions. Set up a mini-course and time yourself moving from one exercise to another. The quicker you move, the better! Remember, in Hyrox, it's not just the exercises that count, but how quickly you can get to them. 🚀
• Wall Balls: 00:07:01 (65th Percentile) - Focus on your squat depth and hip extension to maximize your throw. Try to incorporate wall ball drills into your routine, aiming for sets of 20 with minimal breaks in between. The more you practice, the less you'll feel like you're throwing a watermelon! 🍉
• Sled Push: 00:03:35 (80th Percentile) & Sled Pull: 00:05:40 (76th Percentile) - Both of these segments could use some work. Incorporate heavy sled pushes and pulls into your weekly routine, focusing on low reps with heavy weight to build strength. Remember, if it doesn’t feel like a leg day nightmare, you’re not pushing hard enough!
• Ski Erg: 00:04:41 (77th Percentile) - To improve here, work on your technique. Engage your core and legs while pulling. Do intervals of 500m at a strong pace, resting for one minute in between. Consider mixing in some rowing as well, as it can really help with your endurance and power output.

Race Strategies:

• Pacing Strategy: Start a bit stronger in the first segment. You want to feel like you’re going at a sustainable pace but without holding back too much. Aim for a negative split approach, where you finish stronger than you started. Think of it as the tortoise and the hare—slow and steady is great, but a little speed never hurt anyone!
• Mindset: Visualize each segment before your race. Picture yourself smashing through the burpees and hitting those wall balls with ease. A strong mindset can often push your performance beyond what your body thinks it can do!
• Nutrition & Hydration: Make sure to fuel properly leading up to the race. Carbs are your best friend here! And don’t forget to hydrate—like a fish! Aim to drink water consistently in the days leading up to the race.

Conclusion:

John, you’ve got all the right ingredients for success! The key is to fine-tune those segments that didn’t quite hit the mark. With a bit of dedication to your strength training and practice, I’m confident you’ll turn those weaknesses into strengths in no time. Remember, it’s not just about how fast you can run; it’s about how strong you can be while doing it. 💪

As the great Vince Lombardi once said, “The price of greatness is responsibility.” So take charge of those areas of improvement, and let’s get to work! You've got this, champ! The Rox-Coach is here to help you crush your goals! 💥