Pooley Ben Hyrox Result

Overall Performance:

Ben, you put in a solid performance at the 2024 London Hyrox event! Finishing with an overall time of 01:13:32 places you in the top 33% of a competitive field, which is no small feat! Your total running time of 00:33:55 is impressive, coming in 01:46 faster than the average. This indicates that you've got the legs to push hard on the run, and it seems you're leaning towards the runner profile. However, your pacing strategy needs a little fine-tuning. Starting out slower on Running 1 costs you some precious seconds, as you were 00:50 behind the average. You picked up the pace nicely in Running 2, which shows you have the potential to start stronger! 💥

Now, let's talk strengths. Your Ski Erg and Wall Balls were standout segments. Crushing the Ski Erg by 00:03 faster than average puts you in the top 25 percentile—nice work! And that Wall Ball time? A solid 01:30 faster than average puts you in the top 5 percentile. Clearly, you have the strength to back up your running! But let’s not forget, Hyrox is all about the hybrid athlete. Balancing your running prowess with more strength work will unlock even greater potential.

Segments to Improve:

Now let’s dive into the segments that need some love:

• Burpees Broad Jump: 00:06:22 (2:38 slower than average, 91 Percentile Rank)

  This segment is a killer for many, but it seems to have particularly challenged you. To improve here, focus on explosive power and endurance in your burpees. Start with sets of 10 to 15 burpees, ensuring you maintain form. A great drill is to incorporate plyometric box jumps immediately after your burpees in a high-intensity interval setting. This will enhance your explosiveness and transition.

• Sandbag Lunges: 00:04:39 (0:19 slower than average, 41 Percentile Rank)

  The sandbag lunges are all about stability and strength endurance. To improve, try incorporating weighted lunges into your routine, focusing on form and depth. Progressive overload is key here—start with lighter weights and increase as you build strength. Also, consider adding single-leg balance drills to enhance stability while lunging. Remember, a strong lunge means a strong finish!

Roxzone: 00:06:17 (01:22 slower than average, 60 Percentile Rank)

Your Roxzone time indicates potential for improved transitions. To shave off seconds here, practice quick transitions between exercises. Set up mock races where you move from one exercise to the next with minimal rest. Work on your overall fitness to maintain a higher heart rate throughout the event, which will help you recover faster between segments. This could mean including more cardio sessions in your training, like circuit workouts that mimic the Hyrox format.

Race Strategies:

When it comes to race day, here are some strategies:

• Pacing: Start with a steady pace that feels manageable for the first run. You don’t want to burn out before you hit the heavy lifts. Maintain a strong but sustainable pace throughout.
• Mindset: Visualize each segment and how you will approach it. Break your race down into manageable parts and focus on one segment at a time. Remember the mantra: “Stay hard!”
• Transitions: Treat transitions like a mini-exercise; practice them in training. Every second counts, and a smooth transition can be the difference between a good and a great performance.

Conclusion:

Ben, you’ve got the heart of a champion and the legs to back it up. With some focused training on those weaker segments, you’ll be smashing your goals in no time. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind, stay disciplined in your training, and you’ll see the results come race day. Remember, every second counts, so let’s turn those weaknesses into strengths. And hey, if burpees had a fan club, you’d be the president—let's just make sure it's a club that meets less often! 💪🏆

Keep pushing your limits, and I’m here to support you every step of the way. Let’s make your next Hyrox competition even better!

- The Rox-Coach