Mayhew Kieran Hyrox Result

Overall Performance:

Kieran, first off, congratulations on your performance in the 2024 London HYROX! With an overall rank of 95 out of 4462 athletes, you’re sitting in the top 2%—now that's something to brag about at the pub! 🍻 Your finish time of 01:10:35 is impressive, especially with a total running time of 33:07, which is 2:49 faster than average. Clearly, you have a runner's profile, and it shows in your splits. Your best running lap of 3:35 is no joke either!

However, your pacing could use a little recalibration. Starting with a slower first running segment could have cost you some time, as you were 28 seconds slower than average. But hey, every hero has a backstory, right? So let’s work on that to keep your story moving forward!

All in all, you’re a hybrid athlete in the making, with a solid foundation in running but needing some work on strength and transitions. Let's get you those gains!

Segments to Improve:

Now, let’s dive into the areas where you can level up. Here are the segments where you lost some time:

• Roxzone: 6:35 (01:43 slower than average)
• Burpees Broad Jump: 5:15 (01:17 slower than average)
• Wall Balls: 5:16 (00:16 slower than average)
• Farmers Carry: 2:07 (00:19 slower than average)
• Sled Pull: 3:56 (00:00 slower than average)

1. Roxzone

Your time spent transitioning (the Roxzone) indicates that you might have been resting a bit longer than necessary or taking time to get set for the next station. To improve this segment:

• Drill: Practice quick transitions in your workouts. Set a timer and challenge yourself to move from one exercise to the next with minimal rest. For example, after finishing a running segment, time yourself as you transition to the Ski Erg.
• Technique: Work on your mental game. Visualize the transitions in your head before the race and have a plan for how you'll execute them. “Move with purpose” should be your mantra!

2. Burpees Broad Jump

Burpees can be a love-hate relationship, but let’s make sure they lean more towards love for you:

• Drill: Incorporate burpee variations into your routine, such as burpee box jumps or burpee pull-ups, to build strength and explosiveness.
• Form Correction: Focus on your landing technique. Ensure you’re landing softly and preparing for the next jump to minimize fatigue. Remember, it’s not a dance-off, but we still want to look smooth!

3. Wall Balls

Wall balls should feel like a hug from a heavy friend—only more fun! To nail this segment:

• Drill: Practice wall balls with a focus on rhythm. Try doing them in sets of 10 with minimal rest, emphasizing consistent depth in your squat and a smooth throw.
• Strength Work: Include front squats and thrusters in your training to build the necessary leg and core strength.

4. Farmers Carry

Farmers Carry should feel like a walk in the park—just with weights! Here's how to boost your performance:

• Drill: Add heavy carries to your workouts—try to vary the distance and terrain to build grip strength and endurance.
• Technique: Keep your shoulders back and engage your core. Pretend you're carrying groceries, but this time, don't drop them on your foot! 🏋️‍♂️

5. Sled Pull

Time to pull your weight in training—literally! To improve your sled pull:

• Drill: Incorporate sled pulls into your routine regularly. Focus on explosive starts and maintaining a steady pace throughout.
• Strength Training: Add exercises like deadlifts and rows to strengthen your back and legs, which are crucial for pulling.

Race Strategies:

On race day, pacing is key! Start with a controlled pace during the first run to conserve energy for the later segments. Remember, it’s not a sprint—it’s a smart run! Focus on maintaining your form and breathing, especially during the high-intensity segments. Also, visualize the course before race day; knowing what’s coming can help mentally prepare you for those tough moments.

Conclusion:

Kieran, you're doing amazing things with your training and races. Remember, “Success isn't given. It's earned in the sweat of your effort.” Keep pushing those boundaries, and don’t forget to have fun along the way. Each race is a stepping stone to greatness, and with the right adjustments, you’ll be smashing those personal records before you know it! 💥

Let’s turn those segments around and make you even more of a beast on the course! Keep grinding, and I’ll be here cheering you on. You've got this!

— The Rox-Coach