Scarfield Ben Hyrox Result

Overall Performance:

Ben, you crushed it out there at the 2024 London Hyrox! Finishing with a time of 01:19:01 places you in the top 46% overall and top 60% in your age group. That’s solid work! 💪 The good news? Your total running time was a swift 35:25—2:37 faster than average! This indicates that you have a strong runner's profile, which is fantastic. However, there’s a little voice in the back of my head saying, "Don’t forget to lift!" Your pacing in the first running segment was a tad slow, which may have contributed to the slower transition into strength exercises. Remember, it’s not just about speed; it’s about finding that perfect rhythm. Keep pushing those limits, and let’s turn those strengths into unbreakable assets!

Segments to Improve:

Alright, Ben, let's dive into the segments that need a little TLC. Here’s a breakdown of your performance along with actionable strategies to boost those numbers:

• Sled Pull: 00:07:27 (1:31 slower than average)

  This is your biggest time sink. Focus on pulling technique: Keep your hips down, chest up, and engage your core. Incorporate sled drags and resistance band pulls into your weekly routine. Aim for 3 sets of 20-30 meters, focusing on power and form. Also, practice explosive starts; they can make a difference!

• Burpees Broad Jump: 00:05:05 (0:57 slower than average)

  Burpees can feel like they’re trying to give you a heart attack, but they’re a necessary evil. Work on your transition speed. Incorporate burpee drills into your weekly training—set a timer for 5 minutes and see how many you can do, focusing on speed and form. Pair this with broad jumps to improve your explosiveness—try sets of 10 jumps with a short rest in between.

• Farmers Carry: 00:02:31 (0:24 slower than average)

  This is about grip strength and core stability. For improvement, do farmers walks with increasing weights. Aim for 3 sets of 30-50 meters. Make sure to keep your shoulders back and chest up. Consider mixing in deadlifts and kettlebell carries for overall strength.

• Sandbag Lunges: 00:04:56 (0:06 slower than average)

  While this isn’t your worst segment, there's room for improvement. Focus on your lunging form—make sure your knee doesn’t extend past your toes. Incorporate weighted lunges in your training, aiming for 3 rounds of 10-12 reps per leg. Add in some plyometrics with jump lunges to build explosive power.

Race Strategies:

Now let’s talk strategy. You’ve got the speed, but let’s refine how you manage your energy:

• Pacing: Start your first run at a more moderate pace. You don’t want to be a cheetah at the start if it means you’ll turn into a turtle later on. Keep the heart rate steady.
• Transitions: Work on your roxzone time. Keep your gear organized and practice quick transitions during training. Set a stopwatch and see how fast you can switch from running to your first exercise.
• Mindset: Remember, it's a mental game too. When you're feeling fatigued, focus on your breathing and visualize your finish line. “You’re not tired; you’re just warming up!”

Conclusion:

Ben, you’ve got the foundation to be a force in Hyrox. Your running prowess is evident, but don’t overlook the strength component—after all, nobody ever won a race on speed alone! 😂 Incorporate the recommended drills, focus on your pacing, and fine-tune your transitions. Remember, "It's not about how hard you hit; it's about how hard you can get hit and keep moving forward." Keep grinding, and let’s get you where you want to be in the next race. You’ve got this! 💥

Stay motivated, stay hungry, and let’s keep pushing those limits. From one coach to another, I'm rooting for you! The Rox-Coach is here to help you unleash your full potential!