South Benjamin Hyrox Result

Overall Performance:

Hey Benjamin! First off, let's give a big shoutout to your performance at the 2024 London Hyrox! Finishing 203rd overall puts you in the top 4% of a whopping 4462 athletes, which is nothing to sneeze at! And placing 30th in your age group means you’re striding ahead of 75% of your peers, so keep that momentum going! 🏆

Now, let’s talk about your pacing. You started off a bit slower than average with your first run, but then you kicked it into high gear on the second lap. It seems like you found your rhythm, which is great, but be careful about starting too slow; you don’t want your legs to think it’s a leisurely stroll in the park! Your total running time was faster than average, indicating you have a runner’s profile, but we need to sprinkle in some strength training to balance things out. Think of it this way: you want to be the John Wick of Hyrox—not just a runner, but a powerhouse that can take down any challenge! 💪

Segments to Improve:

Alright, let’s break down the segments where there’s room for improvement. Here are the main areas to focus on:

• Burpees Broad Jump (00:04:40): This segment was a bit of a struggle for you, coming in slower than the average.
  • Drills: Incorporate burpee practice into your routine twice a week. Focus on explosive jumps while maintaining proper form. Try doing sets of 10 burpees followed by a 30-second rest, then repeat for 3 rounds.
  • Form Correction: Ensure your landing is soft and your knees are aligned with your toes to avoid injury. Aim to jump as far as you can while still maintaining control.
• Sandbag Lunges (00:04:38): Here, you lagged a bit, which suggests a need for strength and endurance in your legs.
  • Drills: Add weighted lunges to your training. Start with a manageable weight and increase gradually. Focus on doing 4 sets of 10 lunges per leg.
  • Technique: Keep your core tight and back straight. Step far enough forward that your back knee almost touches the ground; this will help engage your glutes and quads effectively.
• Wall Balls (00:05:27): Not your best showing here either, but don't worry; it can be fixed!
  • Drills: Aim for 3 sets of 15-20 wall balls at least twice a week. Focus on squatting low and throwing the ball high to increase power.
  • Form Correction: Ensure that you’re using your legs to power the ball up rather than just your arms. It’s a full-body movement, so engage those quads and glutes!
• Roxzone (00:06:27): Transition time is where you lost precious seconds.
  • Drills: Practice your transitions during training sessions. Set up a mini Hyrox course at your gym and time yourself between exercises to improve efficiency.
  • Overall Fitness: Focus on circuit training that combines running with strength exercises. This will help you keep your heart rate up while building strength, making transitions feel seamless.

Race Strategies:

Now that we know where you can improve, let’s talk strategy for your next race:

• Start Smart: Don’t rush out of the gate! Find a sustainable pace in the first run, then gradually build up to a faster speed as you progress through the race.
• Transition Practice: Visualize your transitions. Know where your gear is and how to efficiently switch from one exercise to the next. Less time fumbling means more time crushing those workouts!
• Stay Hydrated: Make sure you're drinking enough water before and during the race. It’s amazing how a little hydration can keep you firing on all cylinders! 🚀
• Positive Mindset: Remember to keep a positive attitude. Embrace the discomfort; it’s a sign you’re pushing your limits. As they say, "Pain is temporary, pride is forever!"

Conclusion:

Benjamin, you’ve shown some serious potential in this Hyrox race! With a little fine-tuning on those specific segments and focusing on your transitions, you’ll be back in the race with even more strength and speed. Remember, every effort counts, and improvement is always within reach. Keep grinding, and let’s turn those weaknesses into your next strengths! 💥

And hey, why did the runner break up with the weightlifter? Because they couldn’t see eye to eye on their “relationship goals!” 😂 Keep pushing, and let’s make those goals happen together! Until next time, keep hustling!

Yours in fitness,

The Rox-Coach