Clacker Ben Hyrox Result

Overall Performance:

Hey Ben! First off, congratulations on completing the 2024 London Hyrox! You’ve landed yourself in the top 93% overall and top 90% in your age group—now that’s something to be proud of! 🎉 Your overall time of 01:54:41 is solid, especially with a total running time of 00:51:11, which is faster than average by a good 4:54. Clearly, you've got a runner's profile, so let’s harness that speed and work on a few key areas to boost your performance even further. Your pacing started a bit slow in the first running segment, but you picked it up nicely in the later laps. Just remember, a good race is like a good joke—timing is everything! 😉

Segments to Improve:

• Wall Balls (00:11:45) - This one was a toughie! You were 02:20 slower than average. Let’s focus on your form: ensure you’re squatting deep and using your legs to propel the ball. Try this routine:
  • Practice with a lighter ball to focus on speed and technique.
  • Add in some squat jumps to build explosive strength.
  • Consider high-rep sets of wall balls (3 sets of 15-20 reps) to build endurance.
• Sled Pull (00:08:21) - You were 01:40 slower here. This segment is all about technique. Here’s how to pull your weight (pun intended!):
  • Focus on your grip and keep your back straight during pulls.
  • Incorporate resistance bands for strength training (3 sets of 10-15 pulls).
  • Try sled pulls with progressive weight to build strength over time.
• Burpees Broad Jump (00:08:52) - You were 00:57 slower. Let’s turn that around:
  • Break down the movement—practice burpees and jumps separately, then combine them.
  • Implement high-intensity interval training (HIIT) with burpees and broad jumps.
  • Focus on landing softly to conserve energy.
• Roxzone (00:10:30) - You spent 00:05 more than average here. It’s time to tighten up those transitions!
  • Practice moving quickly between exercises in training to simulate race conditions.
  • Incorporate a mock race day to work on your transitions.
• Sandbag Lunges (00:07:28) - You were 01:14 slower. To ramp this up:
  • Focus on your form—keep your chest up and core engaged.
  • Try weighted lunges and increase volume over time (3 sets of 10 each leg).
• Farmers Carry (00:03:01) - You lagged behind by 00:08. Here’s how to carry your weight better:
  • Practice grip strength exercises (farmer's walks, plate pinches).
  • Work on your core stability with planks and side planks.
• Sled Push (00:03:40) - You were 00:08 faster than average, but there’s always room for improvement:
  • Maintain a low center of gravity; keep your hips down and drive with your legs.
  • Incorporate sled pushes into your strength training routine.

Race Strategies:

Now that we know what to work on, let’s talk strategy. For your next race, consider these tips:

• Pacing: Start with a more controlled pace in the first running segment. You don’t have to burn rubber right out of the gates! It’s a marathon, not a sprint—unless we’re talking about sprinting to the finish line! 🏃‍♂️💨
• Transitions: Focus on your transition speed. Practice changing from one exercise to another in your training sessions so it becomes second nature during the race.
• Fueling: Ensure you’re well-fueled before the race and consider a quick snack during the event to keep your energy levels up.
• Mental Game: Keep a positive mindset. Visualize your success and remember why you love Hyrox! And hey, even if you trip, just roll with it; you might start a new trend! 😄

Conclusion:

Ben, you’ve got a great foundation to build on, and with a few tweaks in your training and race strategy, you’ll be crushing your next Hyrox event! Remember, every athlete has the potential to improve—“Success is the sum of small efforts, repeated day in and day out.” So let’s put in that work! Keep that humor alive and enjoy the journey. You’re doing awesome, and I can’t wait to see your progress! 💪💥

Stay strong, stay focused, and keep pushing those limits! The Rox-Coach is here cheering you on every step of the way!