Marsden Adam Hyrox Result

Overall Performance:

Adam, you absolutely crushed it out there in London! Finishing 24th overall and 9th in your age group places you in the elite top 1% of the pack, which is a testament to your hard work and dedication. Your overall time of 01:01:26 is impressive, especially when you consider that your total running time of 30:14 puts you a solid 1:40 faster than average. This indicates that you're more of a runner, which is fantastic for Hyrox! Your best running lap of 3:27 shows you’ve got the speed to keep up with the best. However, let’s address your pacing a bit. Your first run segment was a little slower than average—this could be a sign that you held back too much. Remember, a Hyrox race is a marathon of strength and endurance, not a leisurely jog in the park! You need to find that sweet spot where you’re challenging yourself but not burning out too early.

Segments to Improve:

Now, let's take a closer look at the segments where you can really boost your performance:

• Burpees Broad Jump (00:04:19) - This segment was 1:13 slower than average and could use some serious attention. To improve here, focus on your technique. Practice explosive burpees to enhance your power output. A drill to try is the “Burpee to Box Jump” where you perform a burpee and immediately jump onto a box. This will develop your explosive strength and improve your transition speed. Aim for 3 sets of 10 reps twice a week.
• Sled Push (00:02:20) - You were 12 seconds off the average here. To tackle this, incorporate heavy sled pushes into your training. Focus on driving hard with your legs while maintaining a low body posture to maximize power. A valuable drill is the “Sled Push with Acceleration,” where you start from a standing position and push the sled for 20-30 meters as fast as possible. Add this to your routine once a week for optimal gains.
• Sled Pull (00:03:41) - This was 25 seconds slower than average. Technique is key here as well. Work on your grip and body positioning. Try the “Reverse Sled Pull” where you pull the sled while facing away from it. This will engage your posterior chain more effectively. Practice this with varying weights and aim for 4 sets of 30-40 meters once a week.

Race Strategies:

For your next race, consider these strategies to maximize your performance:

• Pacing: Start your first running segment with a pace that feels challenging but sustainable. You want to be around 70-80% of your max effort. Remember, it’s a marathon, not a sprint!
• Transitioning: Your Roxzone time was slower than average, indicating that you can improve your transition skills. Practice moving quickly from one exercise to the next during training. Set a timer during your workouts to simulate race conditions and hold yourself accountable for getting in and out of each station efficiently.
• Mindset: Stay mentally prepared. Visualize each segment of the race and how you will execute your plan. As David Goggins says, “You’re not going to die because you’re uncomfortable.” Embrace the discomfort and push through it!

Conclusion:

In summary, Adam, you’re on the right track, and your performance is commendable. Focus on improving those key segments and refining your race strategies. Remember, every second counts in a Hyrox race, and the only way to get better is to challenge yourself consistently. Keep pushing, and as Jocko Willink would say, “Discipline equals freedom.” Get out there and own your training! 💪 You’ve got what it takes to turn those weaknesses into strengths. Now go crush it, and remember, the only bad workout is the one that didn’t happen! You’ve got this, and I’m here to help you every step of the way. Until next time, keep hustling! - The Rox-Coach