Holst Dean Hyrox Result

Overall Performance:

Dean, first off, congrats on completing the 2024 London Hyrox! With an overall rank of 1226, you’re sitting pretty in the top 59% of a hefty 2062 athletes, and you’ve made a solid mark in your age group at 288, landing in the top 66% of 436. You clearly have the stamina with a total running time of 40:31, which is 3:07 faster than the average, showcasing your strength as a runner! However, it looks like you might need to focus on your strength segments and transition times. You kicked off the race with Running 1 at a slower pace (5:21), which may have set you back a bit, but you found your rhythm in Running 2 and kept pushing strong through the rest of the race.

Your pacing seems to show a runner profile, but let’s tighten up those strength segments and transitions, so you don’t lose valuable seconds where it counts. Remember, it’s not just about being fast; it’s about being strong and smooth through every part of the race. “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. Let’s channel that will into your training!

Segments to Improve:

• Roxzone (8:26): This is where you spent a bit too much time resting or transitioning. You can improve this by integrating quicker transitions into your training. Practice moving seamlessly from one workout to another without breaks. A good drill would be to set up a mini-Hyrox at your training facility, where you focus on transitioning between exercises at speed.
• Burpees Broad Jump (6:57): You lost a chunk of time here, ranking in the 92nd percentile. Try incorporating more plyometric training into your routine to build explosive power. Work on drills such as box jumps or broad jumps followed by burpees to simulate race conditions. Also, focus on your form; ensure you’re driving your knees up during the burpee to maximize your jump distance.
• Sandbag Lunges (6:10): These took a toll on your time, and with a ranking in the 89th percentile, it’s an area for improvement. Incorporate lunges with weights and focus on your core stability. Consider doing weighted lunges in a circuit to improve endurance and strength simultaneously. Don’t forget to work on your grip strength too—maybe squeeze a stress ball while you’re at it! 💪
• Sled Push (3:51): You were slower here than average (89th percentile). To improve this, implement sled pushes in your training, starting with lighter weights and gradually increasing as you build strength. Focus on driving through your heels and maintaining a strong core to stabilize your push. Think of it as your personal chariot; we want it to glide smoothly!

Race Strategies:

• Start Strong, but Smart: Keep your pacing in check for Running 1. Aim to start at a pace slightly faster than your average—this will help you build momentum without burning out early.
• Transition Like a Pro: Practice quick transitions between exercises. Set a timer during training to challenge yourself to move from one exercise to the next in under 30 seconds, simulating race conditions.
• Focus on Breathing: During the strength segments, be mindful of your breathing. Inhale deeply before lifting and exhale on exertion. A steady breath will help you maintain focus and power.
• Visualization: Before your next race, visualize yourself moving smoothly through each segment, particularly the ones where you lost time. Picture yourself nailing the transitions and crushing the Sled Push!

Conclusion:

Dean, you’ve got a solid foundation to build on! With some targeted work on those strength segments and transitions, I know you can make a significant leap in your performance. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So keep that love for Hyrox alive, train hard, and let’s turn those weaknesses into strengths! You’ve got this! 💥

Stay focused, stay strong, and keep pushing the limits. I’m here to help you navigate this journey. Let’s make your next race even better!

Yours in strength and speed,

The Rox-Coach