Byron Will Hyrox Result

Overall Performance:

Will, you absolutely crushed it at the 2024 London Hyrox, finishing with an overall time of 01:05:39, landing you in the top 4% of 2309 athletes! That’s seriously impressive! 🚀 Your total running time of 32:45 means you're more of a runner, which is great, but we need to balance that with some strength training to round out your performance. Your best running lap at 3:43 shows you can fly, but let's talk about pacing. Starting off slower in Running 1 (4:52) likely held you back a bit—don’t underestimate that adrenaline! Next time, you might want to find a middle ground from the start to maximize your overall speed. Just remember, you’re not here to jog; you’re here to dominate! 💥

Segments to Improve:

• Ski Erg (00:04:10) - 16th percentile rank. Your performance here could definitely use some work. Focus on pulling with your back and not just your arms. Aim for a long, smooth pull and engage your core. Try intervals on the Ski Erg—30 seconds all-out followed by 90 seconds of easy pulling. Repeat this for 15-20 minutes.
• Sled Push (00:02:39) - 37th percentile rank. This is a tough one! Ensure you’re engaging your legs and pushing through your heels. Practice low-rep heavy sled pushes to build strength, and incorporate lateral drills to enhance your drive. Aim for 4 sets of 20 meters at a challenging weight, resting adequately between sets to maintain power.
• Burpees Broad Jump (00:03:59) - 16th percentile rank. Burpees can be brutal, especially at this stage of the race. Focus on efficiency—don’t waste energy on the jump; instead, aim for a smooth, controlled movement. Incorporate burpee drills with a focus on speed and form. Try 10-15 reps for time and see how quickly you can improve.
• Sled Pull (00:03:42) - 12th percentile rank. Similar to the sled push, focus on engaging your full body. Use a harness and practice pulling against resistance—this builds the strength you'll need for the actual race. 3 sets of 20 meters should suffice for starters.
• Roxzone (00:05:23) - 21st percentile rank. This indicates you spent too much time transitioning. Work on your overall fitness and practice quick transitions between exercises. Set up a circuit of your main Hyrox movements and time your transitions, aiming to improve each time.

Race Strategies:

• Start with a strong, steady pace in the first run. Avoid the temptation to sprint and instead find a rhythm that you can maintain through the race.
• For the strength segments, visualize each movement as part of a whole—think of the sled push as a way to propel you into the next run.
• During transitions, keep your gear organized and plan your route. A well-timed transition can save you precious seconds!
• Stay mentally engaged—remind yourself why you’re doing this. Repeat a mantra or phrase that resonates with you, like “I am relentless!”
• Use your strengths! If running is your jam, leverage that in the second half of the race to recover from tougher strength segments.

Conclusion:

Will, you’ve shown incredible potential and grit in this race. Remember, “You can’t hurt me” isn’t just a phrase; it’s a mindset. Keep building on that runner profile while integrating strength training into your routine. As you work on those weaker segments, visualize your improvements and celebrate the small victories along the way! 💪 Keep pushing your limits, embrace the grind, and remember: every drop of sweat is just your body crying tears of joy for the gains ahead. You’ve got this, and I’m here to help you every step of the way. Let’s turn those weaknesses into strengths and dominate the next race! 🏆

Yours in fitness,

The Rox-Coach