Quiney Ben Hyrox Result

Overall Performance:

Hey Ben! First off, huge shoutout for finishing the 2024 London Hyrox! Landing at an overall rank of 573 out of 4462 athletes is no small feat—you're in the top 12%! Your total time of 01:39:04 is commendable, and it shows you’ve got the drive to crush those workouts. Now, let's talk about a few things that stood out.

You run like the wind, as evidenced by your total running time of 00:46:23, which is 02:08 faster than average! You've got the runner's profile down, but we need to work on your strength segments. Your pacing in the running segments shows that you might have started a bit slow in Running 1, which might have cost you some time. But don't worry, we can tweak that! Let's take those running shoes and strength gains to the next level!

Segments to Improve:

Now, let's dive into the segments that need some TLC:

• Burpees Broad Jump: You clocked in at 00:08:04, which was 01:29 slower than average. This segment is all about explosiveness. Try integrating plyometric exercises like box jumps and broad jumps into your routine. Aim for 3 sets of 10 reps of each, focusing on speed and power.
• Sled Pull: Coming in at 00:06:36, this was 00:49 slower than average. The sled pull is a grip and leg endurance test. Incorporate heavy rope pulls and resistance band drags into your training. Aim for 5 sets of 20 meters, ensuring you maintain a strong posture and engage your core throughout.
• Roxzone: At 00:08:40, you spent 00:12 longer than average in transition. You need to treat transitions like a 4x100 relay—fast and smooth! Practice quick changes between exercises during your training sessions and minimize downtime. Set a timer for 10 minutes and see how many transitions you can complete with good form.
• Wall Balls: Hitting 00:07:53 is decent, but remember, every second counts! Work on your squat depth and explosive power. Add wall ball drills into your routine—3 sets of 15 reps, focusing on a quick squat to throw motion.
• Sandbag Lunges: At 00:06:19, this was another area to improve. Sandbag lunges are all about stability and strength. Incorporate weighted lunges into your routine—aim for 4 sets of 10 lunges per leg, ensuring proper form and balance.
• Sled Push: You finished at 00:03:28, which is 00:06 slower than average. The sled push requires leg strength and core stability. Include more heavy sled pushes in your training—4 sets of 20 meters with a focus on keeping your back straight and powering through your legs.

Race Strategies:

When it comes to race day, strategy is key! Here are some tips:

• Pacing: Start with a controlled pace during the initial running segment. You can’t run a marathon at sprint speed! Save some energy for the second half. A good rule of thumb is to run the first half at 85% effort and then unleash the kraken in the second half.
• Transitions: Practice your transitions during training, as they can save you precious seconds. Think of them as your secret weapon—be the ninja of transitions!
• Strength Segments: Approach these segments with confidence! Break them down into manageable sets in your mind, and tackle them one at a time. Remember, you’re not just lifting; you’re building character (and muscles)!
• Hydration and Nutrition: Keep yourself fueled and hydrated throughout the race. A well-timed energy gel can be the difference between a strong finish and a “where did my energy go?” moment.

Conclusion:

Ben, you’ve got the heart of a lion and the legs of a gazelle! It’s all about fine-tuning those strength segments and mastering transitions. Remember, “Success is where preparation and opportunity meet.” Keep pushing yourself, focus on improving those weaker segments, and watch as your performance skyrockets! You’ve got this, and the best is yet to come! 💪🏆

Now, let’s get back to the grind and turn those weaknesses into strengths! The Rox-Coach is here to help you every step of the way! 💥