Bromfield Olly Hyrox Result

Overall Performance:

Olly, you put in a commendable effort at the 2024 London HYROX! Finishing with an overall time of 01:22:13 places you in the top 57% of the field, and within your age group, you're holding strong at 53rd out of 79 athletes. That’s no small feat! Your total running time of 00:36:45 is impressively 02:22 faster than average, suggesting you have a solid runner's profile. However, your pacing could use a little fine-tuning. It looks like you started off a bit too conservatively in the first running segment, which may have cost you time in the long run. Remember, “You can't climb the ladder of success with your hands in your pockets.” – Arnold Schwarzenegger. Let’s dig deep and make those pockets empty!

Segments to Improve:

Now, let’s hone in on those segments where you can really crank up the performance:

• Wall Balls (00:07:36) - This was your slowest segment, taking 00:45 longer than average. To improve this, focus on technique first. Work on your squat depth and ensure you’re using your legs to propel the ball, not just your arms. A great drill is to perform 10-15 reps of Wall Balls with a light medicine ball, gradually increasing the weight as you perfect your form. Aim for three sets of 12-15 reps, resting briefly between sets.
• Burpees Broad Jump (00:05:16) - You were 00:54 slower than average here. Incorporate high-intensity interval training (HIIT) into your routine. Practice 10 burpees followed by a broad jump, and repeat for five rounds, resting as needed. This will build endurance and speed. Remember to keep your core tight during the burpees to maintain form.
• Sled Pull (00:06:40) - Taking 00:23 longer than average shows some room for improvement. You might want to increase your pulling strength. Consider doing sled pulls with a moderate weight for 20-30 meters, focusing on maintaining a strong posture. Pair this with resistance band training for your legs to enhance your pulling power.
• Sled Push (00:03:51) - You were 00:05 slower than average here. The sled push is all about drive! Implement a specific day for sled work in your training. Start with lighter weights to focus on your form, then gradually increase the weight while keeping your posture upright. Aim for 4-5 sets of 20-30 meters.

Race Strategies:

During the race, pacing is everything. Consider the following strategies:

• Start Smart: While you want to get out strong, avoid going all out in the first running segment. This will help you conserve energy for the heavier sections that follow.
• Transition Time: Your Roxzone time of 00:06:42 is slower than average by 00:49. Use this time to hydrate and catch your breath, but keep it brief. Practice quick transitions in your training to minimize downtime.
• Stay in the Zone: Focus on your breathing and mental state during the tough segments. As David Goggins says, “You are not going to die, you just don’t want to do it.” Embrace the discomfort and push through it!
• Visualize Success: Before the race, visualize each segment and how you’ll conquer it. Mental preparation is just as crucial as physical training.

Conclusion:

Olly, you’ve shown that you have the raw endurance and running capability to excel in HYROX competitions. With some focused training on your strength segments, especially Wall Balls and Burpees, you’ll be well on your way to improving your overall rank. Keep in mind, “The only easy day was yesterday.” Embrace the grind, push those limits, and let’s see you crush your next race! 💪

Remember to enjoy the journey, and keep that sense of humor! After all, if you can’t laugh while you’re sweating, what’s the point? Keep up the hard work, and I can’t wait to see your progress!

Stay strong, keep hustling, and let’s get after it! – The Rox-Coach