Hartley Calum Hyrox Result

Overall Performance:

Calum, you put in a solid performance at the 2024 London HYROX event, finishing with a total time of 01:24:54. That puts you in the top 49% overall and the top 53% in your age group. Not too shabby! Your total running time was a standout at 00:39:25, which is faster than average by a solid 3:01. Clearly, you're more of a runner than a weightlifter—let's be honest, if running were an Olympic sport, you'd be on the podium! 🏆

However, looking at your splits, there’s a bit of a pacing issue with the first run. You went out 1:38 slower than average in Running 1. Maybe you were saving your energy for the finish line, but that strategy backfired a little. Balancing your pacing is key, especially in a hybrid race like this. You definitely have the running chops, but your strength performances need some work, especially in the sled push and pull, which cost you valuable seconds. So, while you’re cruising like a gazelle on the track, we need to pump up those muscle gains to avoid becoming a "running only" athlete—unless you're planning to take on the next marathon! 💪

Segments to Improve:

Let’s break down the segments where there’s room for improvement:

• Roxzone (00:09:12): This segment was 2:32 slower than average, which indicates that your transition times are eating up precious seconds. To improve here, practice quick transitions during training. Set up a mock race environment where you can simulate moving from one exercise to the next in less than a minute. Work on your mental focus—think of it as a relay race. 🏃‍♂️
• Sled Pull (00:05:45): A full 54 seconds slower than average! Let’s turn that into a strength area. Incorporate sled pulls into your workout routine. Start with lighter weights to master your form, focusing on engaging your core and driving your legs. Gradually increase the load as your strength improves. Consider adding some resistance band training to boost your pulling strength.
• Sled Push (00:03:29): You lagged 38 seconds behind the average here. To attack this, include more sled pushes in your workouts, focusing on short, explosive pushes over distances of 10-20 meters. Mix in some leg strength training, particularly squats and lunges, to build the muscle groups that power that sled.
• Wall Balls (00:06:53): This segment was 27 seconds slower than average. To improve, practice your wall balls with an emphasis on form. Ensure you’re using your legs to drive the ball up and not just your arms. Add some high-rep wall ball workouts into your routine, focusing on maintaining a steady rhythm. A good goal is to aim for 20-30 reps unbroken, resting only as long as it takes to catch your breath. 😅
• Burpees Broad Jump (00:05:07): This was 8 seconds faster than average, but we can still squeeze more out of it. Work on your burpee efficiency. Focus on a quick transition from the jump to the squat position. Incorporate a mix of burpees and broad jumps into your workouts to build speed and power.
• Ski Erg (00:04:46): You were 21 seconds slower than average here. To improve, focus on your technique. Use your legs more during the pull and engage your core. Consider interval training on the ski erg—30 seconds at max effort followed by 30 seconds rest. This will help build both your endurance and power on the machine.
• Rowing (00:05:08): Again, 20 seconds slower than average. Aim for longer intervals at a moderate pace, then incorporate sprint intervals to build your explosive power. Monitor your stroke rate and make sure you’re using your legs to push off strongly from the footplates.

Race Strategies:

Here are some race-day strategies to consider:

• Pacing: Start strong but controlled. You want to feel good at the end of Running 1, not like you just ran a 10k. Aim to keep your splits consistent, maybe even negative splits if you can manage. This way, you won’t be playing catch-up later on!
• Transitions: Practice those transitions! Visualize each transition during your race. Think of them like a dance—smooth, quick, and with style! This can shave off precious seconds.
• Nutrition: Make sure you’re fueling properly before and during the race. A good balance of carbs and hydration can keep your energy levels high. Remember, snacks are a runner’s best friend! 🍌
• Mindset: Stay positive. When you hit tough spots, remind yourself why you started. "Pain is just weakness leaving the body," right? Keep that mantra in your back pocket!

Conclusion:

Calum, you’ve got the heart of a lion and the speed of a gazelle! 🦁 But even the king of the jungle needs to train hard to stay on top. Focus on those areas for improvement, and you’ll find yourself climbing the ranks in no time. Remember, every workout is a step towards your ultimate goal. Keep pushing, keep training, and keep that determination alive. You’ve got this! 💥

As the great Arnold Schwarzenegger once said, "The worst thing I can be is the same as everybody else. I hate that." So keep striving to be better, and let’s turn those weaknesses into strengths. Let’s make your next race even better! Cheers from the Rox-Coach!