Shaw Frankie Hyrox Result

Overall Performance:

Frankie, you absolutely crushed it out there in London! Finishing 113th overall out of 4,462 athletes is no small feat—you're in the top 2%! In your age group (40-44), placing 16th puts you in the top 13%, which shows that you’ve got some serious gas in the tank. Your overall time of 01:11:44 is impressive, especially considering your total running time of 00:33:00, which is 3:32 faster than the average. This makes you shine like a diamond in the running department! 💎

However, let's chat about pacing. Your first running segment was a bit on the slow side, coming in at 00:04:50, which is 50 seconds slower than the average. This suggests you may have started off a little too conservatively. On the flip side, your last running segment was quick, showcasing your endurance. You’ve got a running profile, no doubt. But let’s not forget we’re in a hybrid sport; we need to build that strength so you don’t end up like a soggy cardboard box after the run! 😅

Segments to Improve:

Now, let's dig into the segments that need a little TLC:

• Burpees Broad Jump (00:05:23): This was your slowest segment, coming in 1:21 slower than average. Focus on your rhythm here. Practice “burpee to broad jump” drills to enhance your explosive power. Start with 10 burpees followed by a broad jump; repeat for 3-4 sets. Aim for quick transitions between the two movements.
• Sandbag Lunges (00:05:07): You were 1:03 slower than average here. To improve, incorporate weighted lunges into your regular routine. Start with bodyweight lunges to perfect your form, then progress to using a sandbag. Consider doing 4x10 lunges per leg with a 30-60 second rest in between to build strength and endurance.
• Wall Balls (00:05:58): This segment was 51 seconds slower than average. Make sure you’re using your legs to drive the ball up rather than just your arms. Try doing wall ball drills for time—set a timer for 2 minutes and see how many reps you can hit. Focus on the squat and explode upwards!
• Farmers Carry (00:02:17): 29 seconds slower than average means we need to tighten this up. Incorporate carries into your training. Aim for 4x40 meters with moderate to heavy weights, focusing on maintaining good posture and a strong grip.
• Roxzone (00:05:29): You spent 26 seconds longer than the average here. This shows you might be taking extra time transitioning. Practice smooth transitions in your training. Break down your setup time for each segment and see where you can shave off seconds!

Race Strategies:

For your next race, consider these strategies:

• Start Strong, Not Slow: Get into a rhythm from the beginning. Aim for a consistent pace right from the first run—don’t let it drag. Find your sweet spot and hold it!
• Transition Like a Ninja: Visualize your transitions ahead of time. Know where you’re going and what you need to do—minimize downtime. Maybe even practice “quick changes” in your training.
• Focus on Breathing: During high-intensity segments like Burpees and Wall Balls, remember to control your breath. Deep breaths keep you calm and help maintain your energy levels.
• Stay Hydrated: Don’t wait until you feel thirsty. Top up your water levels before the race and during breaks. A hydrated Frankie is a powerful Frankie! 💪
• Mindset Matters: Keep a positive mindset. Tell yourself, “I can and I will.” Remember, every second counts; you're not just racing against others but pushing to beat your own personal best!

Conclusion:

Frankie, you’ve got the potential to take your performance to the next level. You’re already a strong runner, so let’s balance that out with some serious strength training. Remember, “The only bad workout is the one that didn’t happen.” So keep pushing, keep training, and most importantly, keep having fun out there! 💥

With some focus on those specific segments and a bit of strategy tweaking, you’ll be knocking on the door of that podium before you know it. Let’s get to work and make it happen! The Rox-Coach is here cheering you on! 🏆