Sheppard Ben Hyrox Result

Overall Performance:

Ben, first off, congratulations on an incredible performance at the 2024 London Hyrox! Finishing 9th overall and 3rd in your age group is no small feat, especially out of 2309 athletes! Your overall time of 00:59:31 showcases your dedication and hard work. With a total running time of 00:29:53, you’re definitely more of a runner, which is impressive as you’re 00:53 faster than average. However, your pacing tells a different story. It appears you might have started off a bit too slowly during Running 1, which put you in the 41st percentile. But you picked up the pace significantly in later runs, showing that you’ve got the endurance and speed to crush it. It’s clear you have a runner profile that can be further enhanced with strength training.

Segments to Improve:

Let’s break down the segments where improvement is key:

• Sled Push: 00:02:21 - This was your slowest segment and ranked in the 21st percentile. The Sled Push is a taxing exercise that requires explosive strength and technique. Focus on these strategies:

• Technique Drills: Practice sled pushes with lighter weights to perfect your form. Key points include keeping your core tight and your body low to the ground.
• Strength Training: Incorporate heavy squats and deadlifts into your routine, focusing on lower body strength. Aim for 3 sets of 6-8 reps, ensuring you maintain good form.
• Explosive Workouts: Add plyometric drills such as box jumps or power cleans to improve your explosiveness. These movements will help you generate more power during the sled push.
• Compromised Running Scenarios: Simulate fatigue by performing sled pushes right before a running segment to train your body to adapt.

• Burpees Broad Jump: 00:03:15 - Rank 5 percentile. This segment emphasizes both strength and cardio endurance. Here are ways to improve:

• Interval Training: Set up a circuit that combines burpees with broad jumps, focusing on speed and form. Aim for 5 rounds of 10 reps each.
• Leg Strength: Incorporate exercises like lunges and squat jumps to build the necessary leg power for explosive movements.
• Core Stability: Plank variations will help stabilize your core, allowing for better form while doing burpees and broad jumps.

• Roxzone: 00:05:09 - This segment was slower than average, indicating potential areas for transition improvement. Here are some tips:

• Transition Drills: Practice transitioning quickly between exercises. Set up a mini-Hyrox in your training and work on minimizing rest time.
• Overall Fitness: Incorporate more high-intensity interval training (HIIT) into your routine to build your overall stamina and speed during transitions.

Race Strategies:

To maximize your performance during the race, consider these strategies:

• Smart Pacing: Start with a strong but controlled pace. Given your strong running ability, you can afford to push a little harder from the get-go but avoid burning out early.
• Visualize Transitions: Before the race, visualize each transition. Knowing what to expect can reduce wasted time and mental fatigue.
• Hydration and Nutrition: Make sure you’re well-hydrated before the race and consider a quick, easily digestible snack before the start. Think of it as rocket fuel — you want to blast off, not stall!
• Focus on Breathing: Control your breath during high-intensity segments to maintain composure. Remember, breathing is the one thing you can control when everything else feels chaotic.

Conclusion:

Ben, you’ve shown that you’ve got the heart and speed to be a top contender in Hyrox! Keep that competitive spirit alive, and remember what David Goggins says, “You are not going to outwork me.” Embrace the grind, and know that every bit of effort you put into training pays off on race day. Let’s keep chipping away at those segments that need work, and soon, you’ll be looking back at this race as just one stepping stone on your path to greatness. Now go crush those workouts like you crush those running laps! 💪💥🏆

This is the Rox-Coach, and I’m here to keep you fired up and pushing limits. Let’s do this!