Stanley Phil Hyrox Result

Overall Performance:

Phil, first off, congrats on finishing in the top 55% overall and top 47% in your age group at the 2024 London Hyrox! That’s no small feat! Your overall time of 01:27:28 showcases your dedication and hard work. With a total running time of 40:56, you proved to be a solid runner, finishing a whopping 2:37 faster than average. Your best running lap of 4:28 is particularly impressive and highlights your speed potential.

However, it seems like you might have hit the gas pedal too hard at the beginning, as indicated by your slower first running segment (5:54), which was 1:12 slower than average. This suggests that you may have started off a bit too conservatively, possibly affecting your overall pacing strategy. Your performance indicates a strong runner profile, but you’ll need to shift some focus toward improving your strength in the exercises to fully round out your Hyrox skills. Remember, “When you think you are done, you are only at 40% of your total potential.” Let’s unlock that remaining 60%!

Segments to Improve:

Now, let’s dive into the segments where there’s significant room for improvement:

• Burpees Broad Jump (6:03) - This was your slowest segment, 35 seconds slower than average. Burpees are all about explosive power and rhythm. Practice a drill that combines burpees with broad jumps. Try 3 sets of 10 burpees followed immediately by broad jumps for distance. Focus on fluidity—stay low and jump explosively.
• Wall Balls (6:54) - Here, you were 14 seconds slower than average. To improve your wall ball efficiency, work on your squat depth and ball control. Incorporate a targeted session of high-rep wall balls (3 sets of 15-20 reps) and focus on maintaining a consistent rhythm. Do a set of 10 wall balls, then immediately drop to do 10 air squats, then back to wall balls. This will help with your endurance and transition.
• Sled Pull (5:22) - You were 20 seconds slower than average. To boost your sled pull performance, focus on your grip and core stability. Incorporate sled pulls into your routine with varying weights. If you can, practice pulling while maintaining a low stance to engage your legs more effectively. Aim for 4 sets of 20-30 meters, focusing on explosive starts.
• Farmers Carry (2:29) - This segment was 16 seconds slower than average. Improve your grip strength and core stability with heavy farmer carries. Try carrying heavy kettlebells or dumbbells over a distance of 40-50 meters, ensuring your posture is upright to engage your core. Aim for 3-5 sets with heavier weights each time.
• Sled Push (3:09) - You were 12 seconds slower than average here. To enhance your sled push, focus on your leg drive and body position. Incorporate hill sprints or sled pushes in your training, ensuring you keep your hips low and drive through your legs. Try to do 5-7 rounds of 20-30 meters with heavy resistance.

Race Strategies:

During your next race, consider these strategies for improved performance:

• Pacing: Start at a pace that feels comfortably challenging. Monitor your heart rate to ensure you’re not burning out too early. Remember, “Slow is smooth, smooth is fast.”
• Transitions: Work on your transition times in the roxzone. Practice moving quickly from one exercise to another in training. Set a timer and aim for specific time goals to improve your efficiency.
• Mindset: Keep a positive mindset throughout the race. When things get tough, remind yourself of your training and tell yourself, “I’m not here to survive; I’m here to thrive.”

Conclusion:

Phil, you’ve got the heart of a lion and the speed of a cheetah! With focused training on those weaker segments, you’ll transform them into strengths. Remember, every rep, every drop of sweat, and every moment of discomfort is a step closer to your goals. As David Goggins says, “You have to be willing to go to war with yourself.” So get out there, challenge yourself, and smash those goals! 💪💥

Stay strong and keep pushing, because the only thing standing between you and your goals is the story you keep telling yourself. Let’s write a new one together! I’m here to support you, Phil, as your Rox-Coach! 🏆