Tew Fran Hyrox Result

Overall Performance:

Fran, you crushed it out there at the 2024 London Hyrox event! Ranking 130 out of 1525 athletes puts you in the top 8%—that’s no small feat! In your age group, you landed 26th, also in the top 9%. Your overall time of 01:16:27 is impressive, especially considering that your total running time of 00:38:37 is a solid 01:05 faster than average. This indicates you have a strong running profile, which can be a double-edged sword in Hyrox. You started a bit slow on your first run segment, but you picked up the pace significantly in the middle sections. Your best running lap at 00:04:18 shows you have the speed to compete aggressively. Just remember, in Hyrox, it’s not just about running; it’s about being a hybrid athlete. You’ve got the running chops, now let’s fine-tune those strength segments. 💪

Segments to Improve:

Let’s dive into the segments that need some polishing. Your Wall Balls, Sled Pull, and Burpees Broad Jump are where we can make some significant gains. Here’s a breakdown:

• Wall Balls (00:05:08, 55th Percentile): This segment was a bit of a time sink. To improve, focus on your squat and explosive power. Try incorporating medicine ball squats into your routine. Aim for sets of 10-15, focusing on form. Also, practice your wall ball technique—chest up, full squat, and drive through your heels to launch the ball. Work on unbroken sets; that’s how you build endurance.
• Sled Pull (00:04:40, 18th Percentile): You can definitely push this time down. Work on your grip strength and pulling technique. Use drills like band-resisted pulls and heavy kettlebell carries. When sled pulling, remember to keep your body low and drive with your legs. Don’t be afraid to embrace the grind—this isn’t a walk in the park; it’s a pull through the mud!
• Burpees Broad Jump (00:04:34, 13th Percentile): These can be exhausting and often lead to compromised form, so let’s build up your stamina. Incorporate burpee ladder workouts (increase reps each round) and practice broad jumps without the burpee to focus on explosive leg power. Combine these with core stability exercises like plank rotations to keep your body in line.

In addition, your Roxzone time of 00:06:45 indicates that transitions could be smoother. Try setting up mock transitions in training to practice moving quickly between exercises. Time yourself and aim for efficiency; remember, every second counts!

Race Strategies:

Now, let’s talk about race day strategies to help you pace better and transition with purpose:

• Pacing: Since you have a strong running background, you might want to start your first run segment a little quicker than you did. Aim for a consistent pace and try to keep your heart rate steady. A good rule of thumb is to maintain about 70-75% of your max effort in the early stages.
• Transition Practice: Build specific transition drills into your training. Practice moving from one exercise to another as if you’re in a race. Time your transitions and aim to reduce that Roxzone time significantly. It’s not just about the work; it’s also about how quickly you can get from one work to the next.
• Nutrition and Hydration: Make sure you’re fueling properly. A well-timed snack before the race can be a game-changer. Stay hydrated, but don’t overdo it—nobody wants to be running with a belly full of water!

Conclusion:

Fran, remember this: “You are the only one who can limit your greatness.” Your performance shows remarkable potential, but with targeted training and strategic planning, you can turn those weaknesses into strengths. Keep pushing your limits, and don’t forget to laugh along the way—after all, a burpee a day keeps the excuses away! 😄💥

The road to improvement is paved with sweat, determination, and a bit of laughter. You’ve got the grit; now let’s sharpen those skills. Keep training hard, stay focused, and remember: “Embrace the suck!” You’ve got this! Looking forward to seeing you crush your next race! Your Rox-Coach is here to guide you every step of the way!