Morrison Graham Hyrox Result

Overall Performance:

Graham, you absolutely crushed it out there in London! Finishing in the top 13% overall and 85% in your age group is no small feat. Your total time of 01:42:45 shows that you've put in some serious work, and it’s evident that you’ve got a strong running profile, considering your total running time was 02:34 faster than average. However, looking at your splits, it seems like your pacing might have thrown you off a bit at the start, especially with that first run segment being 01:40 slower than average. Starting a little too fast can leave you a bit winded for the rest of the race, but hey, at least you weren’t racing against a tortoise, right? 🐢💨

Your ability to run fast is definitely a strength, but we need to balance that with some solid strength training to make sure you’re not just a speedy gazelle on the course. You’ve got a hybrid potential, Graham, and with the right tweaks, you can really maximize your performance in those strength segments as well!

Segments to Improve:

Let’s dive into the segments where you can make the most significant gains:

• Burpees Broad Jump (00:09:20 - 02:28 slower than average): This is a big one. With a performance in the 96th percentile, we want to get you closer to the front of the pack here. Focus on explosive power and rhythm. Try this drill:
  • Burpee Box Jumps: Use a box for jumps instead of jumps forward. This encourages a more explosive movement and better technique.
  • Plyometric exercises: Incorporate box jumps, tuck jumps, and squat jumps into your routine to build that explosive strength.
• Wall Balls (00:09:47 - 01:31 slower than average): Another segment that needs some love. Aim for higher reps in training to build endurance.
  • Wall Ball Drills: Perform sets of wall balls with a focus on form and speed. Try 10 reps, rest for 30 seconds, and repeat.
  • Incorporate Core Work: Since wall balls engage your core, add planks and medicine ball rotations to your routine.
• Roxzone (00:09:12 - 00:16 slower than average): Transition time is important, and yours could use some tightening up.
  • Practice Transitions: Set up mock scenarios where you practice moving from one exercise to the next. Time yourself and look for ways to shave off seconds.
  • Increase Overall Fitness: Incorporate circuit training into your routine to improve your cardiovascular endurance and strength simultaneously.
• Sandbag Lunges (00:06:39 - 00:14 slower than average): Focus on form and rhythm here to speed things up.
  • Weighted Lunges: Increase your lunge weight gradually and focus on a steady pace.
  • Lunge Variations: Incorporate reverse lunges and lateral lunges to engage different muscle groups.
• Sled Push (00:03:18 - 00:13 faster than average): While you're already doing well here, slight improvements can help further.
  • Sled Drags: Incorporate sled drags to build overall leg strength and power.
  • Strength Training: Focus on compound lifts like squats and deadlifts to improve your base strength.

Race Strategies:

Now, let’s talk strategies for race day. Here are a few tips to keep in your back pocket:

• Start Steady: Don’t let that adrenaline get the best of you! Start strong but controlled, especially in the first running segment. It's a marathon, not a sprint—unless you’re being chased by a bear, in which case, run like the wind! 🐻
• Focus on Transitions: Use every second of your rest wisely. Practice quick transitions during training to simulate race conditions and make those changes quicker.
• Fuel Up: Make sure you're properly hydrated and fueled before the race. You don’t want to be the guy who runs out of gas mid-course!

Conclusion:

Graham, you have an incredible foundation to build upon, and with a bit of targeted training and strategy adjustments, you'll be smashing your goals in no time. Remember, every champion was once a contender that refused to give up. Stay strong, stay focused, and let’s turn those weaknesses into strengths. Keep that spirit high, and let’s see you dominate the next Hyrox event like the warrior you are! 💪💥

Keep pushing your limits, and remember, "The only bad workout is the one that didn’t happen." You got this! The Rox-Coach is here to help you every step of the way!