Tinley Ceri Hyrox Result

Overall Performance:

Ceri, you tackled the 2024 London Hyrox with grit and determination, clocking in at 01:42:11, which places you 1061 overall and 84th in your age group. That’s a solid finish, landing you in the top 69% of all competitors! 💪

Let’s break it down: your total running time of 50:00 is impressive and indicates that you have a stronger running profile. In fact, you were a full 1:40 faster than the average runner in this competition. However, your pacing during the first segment was a bit conservative, finishing 2:03 slower than average. While it’s crucial to pace yourself, we need to find that sweet spot where you can push a little more at the start without burning out. Remember, it’s a race, not a scenic jog! 🏃‍♀️💥

Moreover, you showed some strength in specific exercises, but there are areas that need fine-tuning. The challenge is to balance your running prowess with strength endurance, especially during those grueling transitions and strength-based segments. Let’s turn those weaknesses into strengths and shoot for a podium finish next time!

Segments to Improve:

Now, let's dive into the segments where you have the most potential for improvement:

• Wall Balls (00:07:33): This segment was 1:34 slower than average. Wall balls can be a killer, so let’s work on your technique. Focus on:
• Form: Ensure you’re catching the ball with a strong stance and transitioning smoothly into the squat. Try practicing with lighter weights to perfect your form.
• Endurance: Implement wall ball intervals in your training. For example, do sets of 15-20 reps, resting as needed to keep form sharp.
• Sandbag Lunges (00:05:57): You were 0:19 slower than average. Lunges require both strength and balance, so let’s refine that. Focus on:
• Technique: Ensure your knee stays behind your toes during the lunge. Use a mirror to check your form. If lunging feels too easy, load up that sandbag!
• Strength: Incorporate weighted lunges and step-ups into your routine. Start with bodyweight and gradually add weight.
• Roxzone (00:09:32): This segment was 1:11 slower than average. Quick transitions can make or break your race time. Focus on:
• Overall fitness: Incorporate circuit training into your weekly routine. This will help improve your cardiovascular endurance and overall strength, reducing transition times.
• Practice your transitions: Simulate race conditions in training. Time yourself between exercises to find where you can shave off those precious seconds.

Race Strategies:

During your next race, implement these strategies:

• Pacing: Start with a slightly faster pace in the first run segment, aiming to be within 30 seconds of the average. You’ll feel more energized for the following exercises.
• Breathing: Focus on your breath during the Wall Balls and Lunges. Controlled breathing can help maintain rhythm and endurance.
• Mindset: Embrace the discomfort! As David Goggins says, “You are not going to die, you are just going to feel pain.” Use that pain as a signal to push harder! 🏆

Conclusion:

Ceri, you’ve laid a solid foundation with your running speed and determination. The key now is to refine your strengths, particularly in the strength-based exercises, and tighten up those transitions. Remember, every second counts in Hyrox, and you have the potential to shave off significant time. Stay dedicated, keep pushing, and embrace the grind! 💥

Here’s a little motivation for you: “Success isn’t owned, it’s leased, and rent is due every day.” Let’s make sure you’re ready to pay that rent when race day comes knocking! Keep training hard, and I’ll see you crushing those goals next time!

- The Rox-Coach