Harding Bradley Hyrox Result

Overall Performance:

Hey Bradley! First off, congrats on crushing it out there in London! Finishing 64th overall and 15th in your age group puts you in the top 1% and top 10% respectively—seriously impressive! 💥 Your overall time of 1:08:50 is something to be proud of, especially with a total running time that’s 1:46 faster than average.

Now, let’s talk pacing! Your first running segment was a bit on the slower side, which might have thrown you off a bit for the rest of the race. You started with a 5:03, which is 1:12 slower than average. But look at you go in the following segments—your running times improved significantly! You’ve got a runner’s profile for sure, and that’s evident in your total running time compared to the average. Let’s harness that speed and work on your strength to create a balanced beast of an athlete!

Segments to Improve:

Alright, let’s dive into the segments that could use some TLC. Here’s where we’ll turn those weaknesses into strengths:

• Roxzone (5:53) - This is where you lost some serious time. Aim to reduce your transition time by incorporating specific drills to improve your overall fitness and speed between exercises.
  • Drill: Practice quick transitions between exercises in your training. For example, set up a mini circuit where you move from one exercise to another with minimal rest. Aim for 10 seconds or less between each.
  • Technique: Focus on mental cues to prepare for the next exercise while finishing the current one. This mental prep can save precious seconds!
• Burpees Broad Jump (4:22) - This segment was 35 seconds slower than average.
  • Exercises: Incorporate more explosive power training like box jumps and broad jumps into your routine. This will not only increase your speed but also your overall endurance.
  • Form Corrections: Ensure your landing is controlled and you’re using your arms for momentum. It’s all about that coordination!
• Sandbag Lunges (4:34) - This was another slower segment, and it cost you some time.
  • Exercises: Include weighted lunges in your training. Focus on both forward and reverse lunges to build strength and stability.
  • Technique: Pay attention to your knee positioning—keep it behind your toes to avoid strain and maintain balance.
• Sled Pull (3:56) - You're 8 seconds slower than average in this one, which isn't terrible but still room for improvement.
  • Drills: Increase your sled pull frequency. Consider doing interval pulls where you alternate between heavy pulls and lighter, faster pulls to build strength and speed.
  • Form Corrections: Use a proper stance with your knees slightly bent and keep your core tight. This will help you maintain power throughout the movement.

Race Strategies:

Now that we’ve identified where you can improve, let’s talk strategies for your next race:

• Pacing: Start with a slightly faster pace on your first run segment. You’ve proven you can handle the speed, so trust it! Just make sure to manage your energy throughout the race.
• Visualize Transitions: Before the race, visualize your transitions. Picture yourself moving smoothly from one exercise to the next. It sounds cheesy, but this mental prep can shave valuable seconds off your time.
• Nutrition and Hydration: Ensure you’re adequately fueled before the race. No one likes to feel sluggish halfway through—except maybe your competition!

Conclusion:

Bradley, you’ve got the speed; now it’s time to build that strength and improve those transitions! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, and don’t forget to have fun while you’re at it! And hey, if anyone asks if you like to run, just tell them you enjoy “chasing your goals.” 😄💪

You’ve already shown you have what it takes to be a top competitor, so let’s make those improvements and come back even stronger next time! The Rox-Coach is here cheering you on all the way! 🏆