Ridings Callum Hyrox Result

Overall Performance:

Callum, first off, let’s take a moment to acknowledge that you finished strong in the 2024 London Hyrox competition! Ranking 294 overall puts you in the top 93% of competitors, which is no small feat—so give yourself a pat on the back! 🏆 Your overall time of 01:45:11 shows a solid effort, but there are definitely some areas we can fine-tune to boost that performance even further.

Now, looking at your pacing, it seems you started off a bit too slowly during the Running 1 segment. This set the tone for your total running time, which clocked in at 00:48:28—about 13 seconds slower than average. It’s clear you’ve got the strength to pull through the obstacles, especially with impressive splits in the Ski Erg and Sled Pull, but your running profile indicates a need for improvement in your speed. You’re more of a strength athlete, and while you’ve got a solid base, let’s focus on your running to complement those powerful skills.

Segments to Improve:

Now, let’s dissect those segments that really need some love:

• Burpees Broad Jump (00:07:12): You were 1:19 slower than average here. Burpees can be a real killer! To improve, focus on your form—keep your hips low and push through your heels. Try these drills:
• Burpee Box Jumps: Incorporate box jumps to build explosive power and speed.
• Plyometric Burpees: Add a jump at the end to increase intensity.
• Wall Balls (00:10:07): This segment took 46 seconds longer than average. This is where you really need to refine your technique. Focus on:
• Target Practice: Aim for a consistent height on your throws, and practice with lighter balls to improve speed.
• Speed Sets: Do 20 reps as fast as possible, then rest for 30 seconds. Repeat for 5 sets.
• Running Segments: Your pacing in the first run (00:06:47) was particularly slow (01:55 slower than average). It’s crucial to find your rhythm early on. Try:
• Paced Intervals: Incorporate interval training where you run at a faster pace for a set distance followed by a recovery jog.
• Negative Split Runs: Practice running the second half of your workout faster than the first half.

Race Strategies:

Now that we’ve identified the segments to improve, let’s talk strategy:

• Start Strong: Don’t hold back on your first run. Set a sustainable but challenging pace from the get-go. As Goggins says, "You’re not going to find your limits until you push yourself." Find that edge!
• Transition Time (Roxzone): You spent 8:20 in the Roxzone, which can be improved. Focus on quicker transitions by practicing moving from one exercise to another in training. Set a timer and challenge yourself to minimize downtime.
• Breath Control: Use your breath to manage fatigue during the Wall Balls and Burpees. Inhale deeply on the way down and exhale with power as you push up—this can help maintain your energy levels.

Conclusion:

Callum, you’ve laid a fantastic foundation with your performance, and I see a lot of potential for improvement. Remember, every second counts in a Hyrox race, and those little tweaks can add up to big gains! 💥 Keep pushing yourself, embrace the grind, and don’t shy away from discomfort. As Jocko Willink says, “Discipline equals freedom.” Your next race can be even better than this one if you commit to the process.

So, grab that burpee box, throw on your running shoes, and let’s turn those weak spots into powerhouses! You’ve got this, and I’m here to coach you every step of the way. Let’s make the next race the one where you crush your goals! 💪

Keep hustling, Callum. The Rox-Coach is in your corner!