Fitzer Oliver Hyrox Result

Overall Performance:

Oliver, you put in a solid performance at the 2024 London Hyrox event, finishing with a time of 01:15:46 and ranking 124 overall, which puts you in the top 39% of 313 athletes. That’s no small feat! Given your total running time of 00:34:02, which is 02:33 faster than the average, it’s clear you have a strong runner profile. This is a huge advantage in a Hyrox competition, but it’s a double-edged sword—while your running is on point, it’s time to sharpen those strength segments to ensure they don’t drag you down.

Your pacing was a bit off at the start, as you came in 01:00 slower than average on your first running segment. You might’ve been too cautious, or perhaps you were saving energy for the sled push—either way, you came alive in the later running segments. However, your performance in strength segments like the sled push and wall balls is where you can gain the most ground. Remember, in Hyrox, it’s not just about running; it's about running well while also being a beast at the obstacles. A true hybrid athlete! 💪

Segments to Improve:

Let’s break down those segments that need some TLC. The sled push (00:04:11), wall balls (00:06:27), and burpees broad jump (00:04:26) were the slowest parts of your race, so let’s turn these into strengths:

• Sled Push: You lost 00:01:09 here. To improve, focus on strength training for your legs and core. Include heavy sled pushes in your workouts, but also incorporate barbell squats and deadlifts to build overall strength. Practice pushing the sled for short distances (10-20m) with maximum effort, then gradually increase the distance as your strength improves. Aim for 3-4 sets with rest in between to mimic race conditions.
• Wall Balls: You were 00:00:52 slower than average. Form is key here. Make sure you’re hitting the right depth on your squats and throwing the ball high enough. Use a lighter ball to improve your form, and do sets of 15-20 reps focusing on speed and technique. Incorporate plyometric squats and overhead presses weekly to build the necessary explosive power. Try adding wall ball drills into your warm-up routine for practice.
• Burpees Broad Jump: You lost 00:00:51 here. Burpees can be a killer, but they’re a weapon in your arsenal. Practice them with the broad jump included. Start with 3-5 sets of 10 reps, focusing on efficiency—how quickly can you transition from the burpee to the jump? Also, include box jumps and jump squats to build explosive leg power, making those broad jumps feel more like a breeze. Don’t forget, every rep counts!

Race Strategies:

Now, let’s talk strategy for the next race:

• Pacing: Start strong but not too fast. Keep that first run under control! You don’t want to burn out like a firecracker. Aim for a consistent pace that you can maintain throughout.
• Transition Time: Your roxzone was 00:06:42, which is 01:30 slower than average. Focus on minimizing transition time between exercises. Practice quick changes and have a routine to follow. Every second counts, and a quick drink of water can turn into a minute if you’re not careful! Think of it as a pit stop; get in, get out, and keep going!
• Strength Endurance: Incorporate more high-rep strength workouts in your weekly training. Work on maintaining your strength as fatigue sets in. You should be able to perform strength movements with good form even when your heart is racing!

Conclusion:

Oliver, you’ve got the potential to smash your next Hyrox event! You’re already a strong runner, but by fine-tuning your strength segments and transitions, you’ll be well-equipped to climb the ranks. Remember what Goggins says: “You are not just a product of your environment. You are a product of your decisions.” So decide to train hard, and don’t let those weights or those wall balls win! Keep pushing, keep grinding, and before you know it, you’ll be turning those weaknesses into strengths. Go for it, and let’s turn that 124th into a top 50 finisher next time! 🏆💥

Stay strong, stay focused, and let's crush those goals together!

The Rox-Coach