Poles Aidan Hyrox Result

Overall Performance:

Aidan, you absolutely crushed it at the 2024 London HYROX! Finishing in the top 26% overall and 37% in your age group is no small feat. Your overall time of 01:16:45 shows you have a solid foundation to build on. With a total running time of 00:33:13, you’ve proven that you have a strong running profile, being 5:32 faster than the average. However, let’s not get complacent—there’s always room for improvement! Your pacing in the early running segments, particularly the first lap, was a bit slower than average. Starting off too conservatively can sometimes leave you with too much in the tank while also losing precious seconds. Remember, it's a race, not a stroll in the park! 💪

Segments to Improve:

Now, let's dive into the segments where you can really turn the heat up:

• Wall Balls (00:08:22) - 79th Percentile: This is a major area for improvement. Your form might need some tweaking. Focus on driving through your heels and using your hips for power. A great drill is to practice wall balls with a lighter ball at higher reps to build endurance. Aim for sets of 20-30 reps, resting just a minute between sets. Consider throwing in some squat variations to build leg strength.
• Burpees Broad Jump (00:05:40) - 58th Percentile: Your time here indicates you can benefit from refining your burpee technique. Work on minimizing the time spent on the ground. Try tabata-style burpees to enhance speed and efficiency. Pair burpees with broad jumps in a circuit for strength and endurance: 10 burpees followed by 5 broad jumps, repeat for 5 rounds.
• Sled Pull (00:05:01) - 53rd Percentile: This segment can be a game changer. Focus on maintaining a strong posture and driving your legs while pulling. Practice with a sled at varied weights, incorporating intervals: pull for 20 seconds, rest for 40 seconds. This will build your strength and endurance simultaneously.
• Sandbag Lunges (00:05:04) - 48th Percentile: Your lunges need some TLC. To improve your strength and stability, incorporate weighted lunges into your routine. Try reverse lunges with a sandbag held over your shoulders. Start with 3 sets of 10 reps per leg, focusing on depth and control.
• Sled Push (00:02:40) - 38th Percentile: A little more power can go a long way here. Work on explosive leg strength with box jumps and heavy sled pushes. Try 4-5 sets of short, heavy sled pushes for 20-30 meters. Make sure to maintain a low center of gravity and push with your legs, not your back.
• Farmers Carry (00:02:09) - 49th Percentile: Grip strength is huge for this segment. Incorporate farmer's carries into your workouts—nothing says strength like walking with heavy weights! Aim for 3 sets of 40-50 meters, focusing on posture and breathing.

Race Strategies:

During the race, pacing is key. Start strong but not so strong that you hit the wall before the final running segments. Consider breaking the race into manageable parts mentally. For example, treat the running segments as small sprints, and focus on maintaining your form through the strength segments. Transition quickly but efficiently between exercises—practice this in training. The goal is to reduce that roxzone time and ensure you’re not resting longer than necessary. 💥

Conclusion:

Aidan, your performance at London was impressive, but I know you’re hungry for more. Remember, “It’s not about the destination, it’s about the journey.” Embrace the grind and put in the work where it counts! Every second you shave off is a victory. You're capable of turning those weaknesses into strengths with dedication and grit. As David Goggins says, “You will never learn from your mistakes if you don’t get out there and make them.” So, let’s get to work and make those improvements. You’ve got this! 🏆

Keep pushing your limits, and let’s aim for even greater heights in your next competition. Remember, I’m here to help you every step of the way. Until next time, stay strong and keep hustling! - Your Rox-Coach