Brown Dougie Hyrox Result

Overall Performance:

Dougie, first off, massive shoutout for your performance at the 2024 London Hyrox! Finishing in the top 6% overall and 47% in your age group is no small feat! Your overall time of 01:21:21 is impressive, especially when you consider your total running time of 00:37:13—3:40 faster than average! This shows you’ve got some serious speed on the track. 🏃‍♂️💨

However, your pacing in the first running segment was a bit off—5:59 is 1:35 slower than average. It seems like you might have started a bit too slow, which is a classic rookie mistake (don’t worry, we've all been there). Your running profile suggests you’re more of a runner, which is great! But a little extra strength training will help balance things out, especially to tackle those grueling strength segments. Remember, it’s not just about running fast; it’s about running strong!

Segments to Improve:

Now let’s dive into the segments where you can really level up your game:

• Roxzone (00:07:51): This is a significant area for improvement, as you spent 1:37 longer than the average athlete. Improving your transition times is crucial here. Consider practicing quick changes between exercises. A drill you can try is a Tabata transition drill, where you perform a short burst of one exercise, followed by a quick transition to the next, focusing on speed and efficiency.
• Wall Balls (00:07:43): This segment was 1:41 slower than average. To improve, focus on your squat depth and throw technique. Try incorporating target practice where you aim for a specific height with each throw, and ensure your legs are doing the work. You could also do wall ball drills with lighter weights to improve speed while keeping good form.
• Burpees Broad Jump (00:05:40): At 45 seconds slower than average, we need to sharpen this one up. Try breaking it down into two parts: practice your burpee form for speed, and then work on broad jumps. Consider doing burpee box jumps to combine the two and build explosive power.
• Sandbag Lunges (00:05:04): This was 17 seconds slower than average. Focus on your lunge form—keep your torso upright and engage your core. Try weighted lunges with a pause at the bottom to build strength and stability. Incorporate walking lunges with a sandbag to simulate the race scenario better.

Race Strategies:

Let’s talk strategy! During the race, consider the following:

• Pacing: Start at a more controlled pace during the first run. Aim for a target around 5:30-5:40. This will save your legs for the later running segments, where you can really push.
• Transitions: Practice your transitions in training. The quicker you can move from one exercise to the next, the less time you spend in the Roxzone. Think of it like a race against time—because it is!
• Mindset: Stay positive and focus on your breathing during the intense segments. Remind yourself that every rep counts and you’ve trained hard for this. “Success is where preparation and opportunity meet.”

Conclusion:

Dougie, you’ve got an amazing foundation to build on! Your speed is already there, and with a sharper focus on strength and transitions, you'll be setting new personal records in no time. Remember, every time you push through discomfort, you're one step closer to your goals. “The only bad workout is the one that didn’t happen.” So get out there, keep grinding, and let’s turn those weaknesses into strengths!

And hey, if all else fails, just remember: Hyrox is basically just a really long game of “how many burpees can I do before my legs decide to quit?” Keep bringing that energy, and let’s crush it next time! 💪💥

- The Rox-Coach