Sterling Ross Hyrox Result

Overall Performance:

Hey Ross! First off, mad respect for hitting that Hyrox course in London! Finishing at 01:18:09 puts you in the top 31% overall and top 32% in your age group—seriously impressive! 🏆 Your total running time of 36:05 is a highlight, being 3:25 faster than the average. Clearly, you’ve got the legs for it! While your running performance is stellar, we need to tweak a few things to make those strength segments shine brighter than your finish time.

Looking at your pacing, it seems you started a bit slower on the first run (4:57, 40 seconds behind average), but you picked it up significantly in the second run (3:48, 49 seconds faster). This shows you’ve got the endurance to push harder, but we need to work on that initial push, so you don’t lose those precious seconds at the start! You’re definitely more of a runner, so let’s channel that speed and work on your strength to create a more balanced Hyrox profile!

Segments to Improve:

Now, let’s dive into the segments that need a bit more love:

• Wall Balls: 07:17 (1:35 slower than average)
• Burpees Broad Jump: 05:53 (1:17 slower than average)
• Roxzone: 06:49 (59 seconds slower than average)
• Sled Push: 03:00 (20 seconds slower than average)
• Sandbag Lunges: 04:29 (2 seconds slower than average)

Let’s tackle these one by one:

• Wall Balls: You’ve got some time to claw back here. Focus on your squat depth and explosive power. Try wall ball drills at different heights, and mix in some plyometric squats to build that explosive strength. Aim for 3 sets of 15-20 reps, ensuring you maintain a steady rhythm. And remember, every time you throw that ball, you're not just exercising; you're training to throw your worries away!
• Burpees Broad Jump: This segment can really drain your energy if you're not conditioned for it. Incorporate burpee variations with a focus on form—practice jumping forward rather than up, and start with sets of 5-10 followed by a short run (20-30 meters) to simulate the race transition. I mean, who needs a time machine when you can just jump forward, right?
• Roxzone: A slower Roxzone means you might be resting too long or taking it easy during transitions. Work on your overall fitness with circuit training that includes high-intensity intervals. Keep your transition times under 30 seconds. Set a timer and practice moving from one exercise to another swiftly. Think of it like a relay race—pass the baton and go, go, go!
• Sled Push: This can be a real leg burner! Focus on improving your leg strength with heavy sled pushes and leg presses. Practice pushing for distances instead of time, say 20-30 meters at a time. And hey, don’t be afraid to channel your inner Viking—push like you’re heading into battle!
• Sandbag Lunges: You were just a tad off here. Work on your lunge form, keeping your core engaged. Add weighted lunges into your training, increasing the weight gradually. Try doing them in sets of 10-15 reps. Remember, it’s not just about the distance; it’s about how you carry your weight—both literally and metaphorically!

Race Strategies:

For your next race, let’s implement some strategies that can help you cut down on time:

• Pacing: Start with a slightly quicker pace on the first run. Aim for around 4:30—this way you’ll build momentum early. Trust your legs; they’ll thank you!
• Transitions: Keep a mental checklist for transitions. Before you finish a segment, think about what’s next. Having your gear ready and knowing your next move will save you those precious seconds.
• Breathing: Especially on the wall balls and burpees, focus on a steady breathing pattern. Inhale on the way down, exhale explosively on the way up. It’s like a workout and meditation rolled into one!
• Strong Finisher: Keep some gas in the tank for the last runs. You want to finish strong, so save a little energy for a sprint finish. Remember, in Hyrox, the last lap is where champions are made!

Conclusion:

Ross, you’ve already got the running chops, and with a little bit of strength work, you’ll be crushing those segments in no time. Remember, improvement is a journey, not a sprint—unless we’re talking about that last run! 😅

“Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep grinding, and let’s make those weaknesses your new strengths! You’ve got this, and I’m here to help you every step of the way! 💪

Stay strong, keep laughing, and let’s make the next race even more epic!

— The Rox-Coach