Thorogood Frankie Hyrox Result

Overall Performance:

Frankie, first off, congrats on finishing in the top 22% of over 2300 athletes! That's no small feat! 💪 Your overall time of 01:15:10 is commendable, especially considering your total running time of 00:34:29, which is actually 3:36 faster than average. This clearly shows you have a runner's profile. However, your pacing in the first running segment was a bit slower than average, which might have cost you some time early on. It’s like starting a race at a buffet; you can’t fill up before you even get to the main course! On the flip side, you nailed the second segment with a blistering 3:49 lap, showcasing your potential when you find your rhythm.

That being said, there are some segments where you could use a bit more horsepower. Let’s break down those areas to turn those weaknesses into strengths. You’re already running fast, but let’s pump up that strength engine and smooth those transitions!

Segments to Improve:

• Burpees Broad Jump: 00:05:28 (1:06 slower than average)

This is your biggest opportunity, Frankie! Burpees can feel like a punishment if your technique isn’t spot on. Focus on explosive power during the jump. Drill: 4x10 burpees with a jump and squat, ensuring you land softly. Rest 1 minute between sets.

• Sled Push: 00:03:11 (0:36 slower than average)

Strength is vital here. Incorporate heavier sled pushes into your routine. A technique drill: 5x20m sled pushes with focus on maintaining a low posture and driving through the legs.

• Sled Pull: 00:05:09 (0:57 slower than average)

Similar to the Push, but focus on upper body engagement. Do some rope pulls or band-resisted rows to strengthen your back and arms. Try: 5x20m sled pulls, aiming for a steady pace and good form.

• Wall Balls: 00:05:37 (0:12 slower than average)

Keep your core engaged and focus on fluidity. Drill: 3x15 wall balls, concentrating on a consistent rhythm and the catch. Make it a game; every 5 reps, visualize a bullseye on the wall!

• Farmers Carry: 00:02:14 (0:19 slower than average)

This is about grip and core strength. Incorporate heavy carries in your workouts. Try: 4 rounds of 40m carries with heavy dumbbells or kettlebells. Remember, it’s not just about getting it to the finish line, it’s about how cool you look while doing it! 😎

Race Strategies:

• Pacing: Start strong but controlled. Knowing that your running segments are your strength, aim to hold back a little in the first running segment. It’s like saving dessert for last—always worth it!
• Transitions: Use your roxzone wisely! If you can shave off time here, you’ll set yourself up for success. Practice quick transitions in training. Set a timer and try to beat it each week.
• Focus on Breathing: After each strength segment, take a moment to get your breathing under control before heading into the next run. This will help you maintain pace and avoid that dreaded gasping-for-air feeling. Remember, “You can’t breathe if you’re not alive!”

Conclusion:

Frankie, you have the raw potential to elevate your performance even further! The talent is there; now it’s about sharpening those segments and making those transitions smoother than a well-oiled machine. Remember the words of David Goggins: “You are stopping you; you are giving up instead of getting hard.” Embrace that grind! 💥

Keep pushing, keep grinding, and soon enough, you’ll be back on that course, making those segments your playground. And remember, in Hyrox, the only bad workout is the one you didn’t do! Now go crush it! 🏆

Stay strong, stay focused, and let’s turn this into a game plan that leads to a personal best next time out! I’m here for you, Frankie—let’s make it happen!

— The Rox-Coach