Tierney Patrick Hyrox Result

Overall Performance:

Patrick, you’ve done an incredible job making it into the top 16% of 2308 athletes at the 2024 London Hyrox event! Your overall time of 01:12:38 is impressive, especially with a total running time of 00:31:28 that’s an incredible 5:23 faster than average. Clearly, you’ve got a runner’s profile, and it shows in your splits where the running segments are consistently strong. However, your pacing in the first running segment was notably slower than average, which might have cost you some valuable seconds. It’s like starting a marathon with a leisurely stroll, and by the time you get going, you’re already behind! You're excelling at running, but there’s room for improvement in strength-based exercises, particularly in segments like Wall Balls and Sled Pull. The key here is to harness that running prowess and balance it with some serious strength training. Remember, it’s not just about being fast but also strong enough to tackle those heavy lifts. As David Goggins says, "You will never learn from people if you always tap dance around the truth." Time to dig deep and face those challenges head-on! 💪

Segments to Improve:

Let’s break down those segments where the numbers tell a different story. The Wall Balls (00:07:40) and Burpees Broad Jump (00:05:25) were your slowest, standing out like a sore thumb. Here’s how you can turn those weaknesses into strengths:

• Wall Balls:
  • Technique Focus: Ensure you're hitting the full range of motion – squat deep and throw high! Your form should be fluid, not a series of jerks. Think of it as a dance move that’s just a little too stiff.
  • Drills: Practice sets of 10-15 reps with a lighter ball to focus on speed and technique before progressing to your competition weight.
  • Strength Training: Incorporate squats and overhead presses in your routine. Try front squats for a solid core connection that translates into your wall balls.
• Burpees Broad Jump:
  • Technique Focus: Ensure a strong landing on your jumps – it’s not just about getting off the ground but also landing safely and efficiently.
  • Drills: Integrate burpee variations into your training, like the “burpee box jump,” to build explosiveness while keeping your heart rate up.
  • Transition Work: Practice quick transitions between exercises to minimize rest and keep the momentum going.
• Sled Pull:
  • Strength Focus: Work on your grip strength and overall pulling power. Incorporate resistance band pulls and heavy row variations into your training.
  • Drills: Use the sled regularly, focusing on maintaining a steady pace rather than sprinting. Think of it as a slow burn rather than a quick sprint.
• Sled Push:
  • Technique Focus: Keep your body low and push through your heels. The sled shouldn’t be winning the race!
  • Drills: Incorporate heavy carries and sled pushes in your workouts – aim for 4-5 sets of 30-50 meters with a focus on explosive starts.
• Farmers Carry:
  • Grip Strength: Work on your grip by doing timed holds with heavy kettlebells or dumbbells. Think of it as a “who can hold on longer” challenge!
  • Drills: Carry heavy weights for distance. Start light and increase the load as you build endurance.

Race Strategies:

During your next race, here are some strategies to consider to maximize your performance:

• Pacing: Start the first running segment at a pace that feels uncomfortable but sustainable. You don’t want to go out too hard and burn out like a firework that fizzles out too soon.
• Transitions: Work on quick transitions and practice in training. The goal is to flow from one exercise to the next with minimal downtime. Consider it a game of “how fast can you go?”
• Mindset: Keep a positive mindset throughout the race. When fatigue sets in, remember why you started and visualize crossing that finish line strong. As Jocko Willink says, “Discipline equals freedom.” Own that discipline!

Conclusion:

Patrick, you’ve laid the groundwork for an outstanding performance, and with focused training on your identified weaknesses, you can elevate your game to new heights. Embrace the process, enjoy the grind, and remember that every rep and every effort counts. The road to improvement is built on consistency and determination. So, lace up those trainers and get after it! You’re not just competing; you’re pushing your limits and rewriting what’s possible. “The only way to achieve the impossible is to believe it is possible.” Keep that fire burning! 🔥

Let’s tackle this together – I’m here to guide you through every step of the way. You’ve got this, and I believe in you! - The Rox-Coach