Robinson Ben Hyrox Result

Overall Performance:

Ben, first off, congratulations on completing the 2024 London Hyrox! Your overall time of 01:32:32 puts you in the top 69% of a competitive field, which is commendable. You showed impressive speed with a total running time of 00:43:30, which is 02:14 faster than average. This indicates you have a strong running profile, and your best running lap of 00:05:02 is a testament to your speed. However, it seems like your pacing strategy might need a bit of adjustment. Your first running segment was 00:06:29, which was quite a bit slower than average, suggesting you may have started too conservatively. This can leave you feeling like a lion stalking its prey—waiting, but not quite ready to pounce! You showed your potential in the latter running segments, but we need to work on your pacing and transitions to maximize your performance.

Segments to Improve:

The segments that need immediate attention and training focus are:

• Wall Balls (00:08:13) - This was your slowest segment and a significant time sink. To improve this, focus on your squat depth and explosiveness. Try doing weighted squats and medicine ball slams. Aim for 3-4 sets of 10-15 reps to build power and endurance.
• Burpees Broad Jump (00:06:29) - You lost time here as well. Work on speed and transitions. Incorporate burpee box jumps into your routine. Practice doing 5 sets of 10 reps, focusing on minimizing ground contact time to enhance your explosiveness.
• Sled Push (00:03:35) - Your sled push was slower than average. Focus on maintaining a low posture and driving through your legs. Do sledge pushes in various distances (20m, 40m) with lighter weights to build speed. Aim for 4-5 sets of each distance.
• Sandbag Lunges (00:05:47) - This segment also needs work. Ensure your form is solid, focusing on your knee tracking over your toes. Add weighted walking lunges into your training—3 sets of 10-12 reps per leg will help improve strength and endurance.

Race Strategies:

To optimize your race day performance, consider the following strategies:

• Pacing: Start with a slightly faster pace in your initial running segment to find your rhythm, but don’t go all out. Think of it as a warm-up with a bit of a kick! Maintain a strong, steady pace through your runs.
• Transition Efficiency: Aim to reduce your Roxzone time (00:08:15). Practice quick transitions in training, treating them like relay exchanges. Set up mock transitions and time yourself to improve your efficiency.
• Breath Control: During high-intensity sections like Wall Balls and Burpees, focus on your breathing. Use a 2-2 breathing pattern to keep your heart rate steady and ensure you’re not gasping like a fish out of water.
• Visualization: Before the race, visualize each segment, especially the challenging ones. Picture yourself executing them perfectly. Remember, "What you think, you become." - Buddha.

Conclusion:

Ben, you have the speed to be a formidable competitor in Hyrox, and with some targeted training, those segments that currently hold you back can become your strengths. Remember, "I don’t stop when I’m tired; I stop when I’m done." So keep pushing, keep grinding, and don’t be afraid to embrace the discomfort—it's where you’ll find your growth! 💪

Incorporate these drills into your routine, and don’t forget to enjoy the process. After all, who else gets to call themselves a 'professional' at carrying sandbags and doing burpees? Keep your head up, stay consistent, and let’s crush those goals together! You’re not just competing; you’re building a legacy! 💥

Stay strong, and see you in the roxzone! - The Rox-Coach.