Smith Russell Hyrox Result

Overall Performance:

Hey Russell! First off, a massive shoutout for conquering the 2024 London Hyrox event. Finishing with a time of 01:19:55 places you in the top 34% overall and the top 22% in your age group. That’s no small feat! 🏆 Your total running time of 00:37:06 is a solid 03:09 faster than average, indicating that you definitely have a runner’s edge. However, pacing could use some fine-tuning, especially during the earlier running segment where you were 01:21 slower than average. It seems like you may have started a bit too slow, which can be a common pitfall. Remember, it’s not a marathon; it’s a race! 💥

In terms of your overall profile, you definitely lean towards being a stronger runner, but it looks like we need to balance that out with some strength training. Think of it this way: you want to be the complete Hyrox athlete, not just the guy who can outrun everyone to the next station and then starts looking like a baby deer on ice when it’s time to lift! 🚀

Segments to Improve:

Let’s dive into the segments that need some love:

• Burpees Broad Jump (00:05:57): You were 01:10 slower than average here. Burpees can be a killer, so let’s make them your best friend. Try doing burpee variations in a circuit format, focusing on explosive power. Aim for a 3-5 round circuit of 10 burpees followed by 10 broad jumps, resting minimally in between.
• Roxzone (00:06:27): This is a crucial area where you lost 00:25 compared to the average. To improve transition times, practice quick changes in your training sessions. Set up a mock race scenario where you transition quickly between exercises for time. Focus on getting your gear organized and ready to go before you even start.
• Sandbag Lunges (00:05:16): Being 00:37 slower than average shows you need more strength endurance here. Incorporate sandbag lunges in your weekly routine, aiming for high reps (3-4 sets of 15-20) with controlled form. Use a lighter weight if necessary to focus on speed and technique.
• Wall Balls (00:05:57): A slight 00:03 slower than average might not seem like much, but every second counts! Focus on your squat depth and explosive movement upwards to ensure you’re not burning out too quickly. Consider adding more reps in your training with a focus on speed. Try 3-4 sets of 15-20 reps with a partner to keep the pace up.
• Sled Push (00:02:57) & Sled Pull (00:04:43): Both segments were slower than average. For the sled push, practice shorter, intense pushes with adequate rest to build explosive strength. Use resistance bands for added strength training in your legs. For the sled pull, focus on your form; keep your hips low and pull steadily. Try to do these drills in a circuit to mimic competition fatigue.
• Ski Erg (00:04:39): Slower by 00:18 means we need to build your upper body endurance. Incorporate more upper body power movements like kettlebell swings and pull-ups to enhance strength and stamina for the ski erg. Aim for a few sets of 500m intervals on the erg in your sessions.

Race Strategies:

Now, let’s talk strategy. When you hit the course next time, remember:

• Pacing: Start at a strong, but manageable pace. You don’t want to come out of the gate like a bat outta hell only to fizzle out later. Find that sweet spot where you’re pushing but not gasping for air.
• Transitions: Move like you’re in a relay race. Every second counts, so practice those transitions as if you’re in a race against your own personal best!
• Stay Hydrated: Keep sipping that water! Staying hydrated is key to maintaining energy levels throughout the race. Think of it as fueling your Ferrari, not a bicycle.
• Visualize Success: Before the race, visualize yourself crushing each segment. It’s like a mental warm-up, and it works wonders for confidence! 💪

Conclusion:

Russell, you’ve got the heart of a lion and the legs of a cheetah. Keep pushing those limits, and remember: “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” So let’s tackle those weaknesses and transform them into your strengths! You’ve got this! 🏆

I’m here to help you every step (and jump, and sled push) of the way! Keep training hard and see you at the next Hyrox event. Together, we’ll make sure you leave your competition in the dust! I’m the Rox-Coach, and I believe in you! 💥