Flanagan Andrew Hyrox Result

Overall Performance:

Andrew, you put in a solid performance at the 2024 London Hyrox event, finishing with an overall time of 01:28:49. That places you in the top 59% of a competitive field of 2309 athletes! Your total running time of 00:34:24 was a whopping 09:43 faster than the average, showcasing your strong runner profile. However, it looks like you may have started a bit slower than desired during Running 1, which cost you some valuable seconds. This pacing could be an area to refine, ensuring you’re not leaving too much on the table early in the race.

Your standout moment was during Running 2, where you crushed it with a blazing 00:03:39 lap—talk about a kick! If only we could bottle that energy and sell it, right? But as with any race, there’s always room for improvement, especially in those strength segments where the numbers suggest you can lift your performance significantly. Remember, “You’re not here to be average; you’re here to be awesome!” 💪

Segments to Improve:

Let’s dig into the segments where you can level up:

• Wall Balls (00:11:33): This segment really tripped you up, landing you in the 96th percentile. To improve, focus on your squat mechanics and explosiveness. Incorporate drills like:
• Wall Ball Toss with a target (aim for consistency and speed)
• Squat jumps to build explosive power
• Burpees Broad Jump (00:08:26): The 92nd percentile isn’t where you want to be. A good way to enhance your efficiency here is to practice your transitions. Try this drill:
• Burpee Broad Jump Tabata: 20 seconds of burpees followed by 10 seconds of rest—repeat for 4 minutes. This will help you get comfortable with the movement and improve your speed.
• Sandbag Lunges (00:06:55): Slower than average here as well. Focus on your form and core stability. Work on:
• Weighted lunges with pauses to improve strength
• Single-leg stability exercises to enhance balance
• Farmers Carry (00:02:35): You were just 20 seconds slower here. Strengthen your grip and core with:
• Heavy carries over short distances (build up to longer distances)
• Plate pinches to enhance grip strength

By focusing your training efforts on these segments, you can certainly turn them from weaknesses into strengths. As they say, “Strength does not come from physical capacity. It comes from an indomitable will.” 💥

Race Strategies:

When it comes to race day, a solid strategy can make all the difference:

• Pacing: Start with a steady pace in your first run. You know you can pick it up later—don’t burn out too early! It’s a marathon, not a sprint (even though it feels like both at times).
• Transition Times: Improve your roxzone by practicing quick transitions in your training. Set up your equipment and try to minimize downtime; aim for 5 seconds or less between stations. Think of it like a pit stop—quick and efficient!
• Breathing Techniques: Focus on maintaining a rhythmic breathing pattern, especially during high-intensity segments like the burpees and wall balls. Proper breathing can keep your heart rate in check and help you maintain stamina.

Conclusion:

Andrew, your performance at the London Hyrox was commendable, and with a few tweaks, you can push yourself even further. Embrace the grind, and remember that every effort you put in now will pay off when you step onto that competition floor again. As David Goggins says, “You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.” So let’s get after it! 🏆

Now go out there and show those wall balls who’s boss! You’ve got this!

The Rox-Coach