Hutt Garry Hyrox Result

Overall Performance

Garry, first off, big shoutout for your performance in the 2024 London Hyrox! Finishing with an overall time of 01:54:01 puts you in the top 14% of a whopping 4,462 athletes. Not too shabby! In your age group of 35-39, you ranked 142, which is even better at the top 95%. Clearly, you've got some serious grit!

Your total running time of 00:54:43 is faster than the average, indicating that you have a solid running profile. But hold your horses, because while your running is strong, your pacing seems a tad off. Starting with a slower Running 1 (00:07:18; 01:52 slower than average) set you up for a bit of a rollercoaster ride through the rest of the race. But hey, you made up for it with a blistering Running 2 at 00:05:08 (which is in the top 5%!). You’ve shown you can sprint; now it's about harnessing that energy for the entire race.

Now, let’s dig into where you can really ramp up your game. It’s time to transform some of those weaker segments into your new strengths. 💪

Segments to Improve

Here are the key areas where you can sharpen your performance:

• Roxzone (00:12:50; 02:43 slower than average): Your transition time indicates that you might be spending too long catching your breath or deciding what to do next. Try implementing quick change drills in your training. Practice moving from one exercise to another as efficiently as possible. Think of it like a game of musical chairs, but with less sitting and more sweating!
• Wall Balls (00:11:45; 02:13 slower than average): This segment was a real drag. Focus on your form—make sure you're using your legs to generate power rather than relying solely on your arms. Try practicing with lighter balls for speed, and gradually increase the weight once you nail the technique. Aim for sets of 10-15 reps, focusing on explosive movement and catching your breath during the transition.
• Burpees Broad Jump (00:08:24; 00:38 slower than average): Burpees can be a killer, but they shouldn't be your Achilles' heel. Break them down into smaller sets to maintain form, and incorporate plyometric exercises like box jumps or tuck jumps to build explosive power. Try to keep your chest up and land softly to minimize the impact on your joints.
• Sled Push (00:04:25; 00:32 slower than average): The sled push is all about technique and brute strength. Focus on driving through your legs and using a low, powerful stance. Incorporate resistance training such as squats and hip thrusts to improve your pushing power. And remember, treat the sled like a stubborn fridge you’re trying to move—put your back into it!
• Ski Erg (00:05:00; 00:09 slower than average): Your Ski Erg time isn’t terrible, but there’s room for improvement. Work on your upper body strength with pull-ups and bent-over rows. Focus on your core engagement during every stroke on the Ski Erg to maximize your efficiency.

Race Strategies

Here are some strategies to keep in mind the next time you hit the course:

• Pacing: Don’t sprint out the gates too fast. Start with a manageable pace and gradually build up. Think of it like a fine wine—you want to savor the experience, not chug it down.
• Transitions: Treat your transitions like a pit stop. Visualize each transition and rehearse it in training, so you can flow through them smoothly during the actual race. If you can shave seconds off here, you'll notice a world of difference.
• Breathing: Use your breath to control your heart rate, especially during the challenging segments. Deep, deliberate breaths can help keep you calm and focused, allowing you to push through the fatigue.
• Mindset: When the going gets tough (which it will!), remind yourself why you're doing this. Keep a mantra in your head—something like “Pain is temporary, but finishing is forever!”

Conclusion

Garry, you’ve got a solid foundation to build on. With your running speed, you’re well on your way to making this a hybrid performance that can dominate both strength and endurance. Focus on those segments that need some TLC, and remember—every drop of sweat is just your body crying for more gains!

Stay consistent, keep pushing your limits, and don’t forget: “The only bad workout is the one that didn’t happen.” Keep at it, and before you know it, you’ll be setting new personal records and laughing in the face of the competition. You got this! 💥

Remember, I’m always here to help you crush those goals. Keep grinding, Garry!

— The Rox-Coach