Hellier Stewart Hyrox Result

Overall Performance:

Stewart, first off, congratulations on finishing the 2024 Frankfurt Hyrox! Overall, you landed in the top 66% of 1477 athletes and 39th in your age group, which is commendable. Your total time of 01:30:44 is a solid performance, especially considering your total running time of 44:13, which is a whopping 36 seconds faster than average—clearly showcasing your strength as a runner! 🏆

However, it seems like you might have gotten a bit too eager at the start. Your first running segment was 10 seconds slower than average, which hints at pacing issues. Starting strong is good, but starting too strong can leave you winded before you tackle those exercises. The balance of endurance and strength is key in Hyrox, and it looks like you've got the runner's legs but need to focus on those strength segments to truly elevate your game.

Segments to Improve:

Now, let's dive into the segments where you can really kick it up a notch:

• Burpees Broad Jump (00:06:48): This segment was 59 seconds slower than average. To improve here, focus on your technique. Practice doing burpees with a focus on explosive jumps. Incorporate plyometrics into your training—box jumps, jump squats, and burpee broad jumps at high intensity. Aim for 4 sets of 10 reps with a rest of 1 minute between sets. Keep your core tight, and remember: "You can’t climb the ladder of success with your hands in your pockets!"
• Sled Pull (00:05:54): At 38 seconds slower than average, this is another area for improvement. Work on your pulling technique; your hips should stay low, and use your legs to drive the movement more than your arms. Incorporate sled pulls into your weekly routine. Start with lighter weights and gradually increase. Aim for 5 sets of 20-30 meters with 2 minutes of rest in between. And remember, “Suffering is the true test of life!”
• Sled Push (00:03:21): This was 17 seconds slower than average. The sled push is all about leg drive and core stability. Focus on pushing from your legs rather than your back. Incorporate heavy sled pushes into your training, aiming for 4 sets of 30-40 meters with a challenging weight. Consider interval training to build endurance for this segment as well. Push yourself, and “Don’t stop when it hurts; stop when you’re done!”

Race Strategies:

Here are some race strategies to help you improve next time:

• Pacing: Start with a slightly slower pace on your first run segment. Aim to hit your target heart rate without burning out. Think of it like a marathon, not a sprint!
• Transition Time: Your roxzone time of 8:17 is 44 seconds slower than average. Work on your transitions during training. Practice moving quickly between exercises; set up mock races where you have to transition between each segment seamlessly.
• Nutrition and Hydration: Ensure you're fueling your body properly before the race. A well-timed snack can make a huge difference. Think slow-releasing carbs to keep your energy up. Remember, “Eat to fuel your body, not to feed your face!”

Conclusion:

Stewart, you've got the foundation to become a Hyrox powerhouse! Lean into your strengths as a runner, but don't neglect that strength training. Keep pushing your limits and remember: “It’s not about being the best; it’s about being better than you were yesterday.” 💪

Stay motivated, keep grinding, and before you know it, you’ll be crushing those segments and moving up the ranks. Your potential is limitless, and I’m here to help you unlock it! Let’s turn those weaknesses into strengths and show everyone what you’re made of! You got this! 💥

Keep it up, Stewart! The Rox-Coach is in your corner, cheering you on every step of the way!