Turner Gareth Hyrox Result

Overall Performance:

Gareth, you crushed it out there at the 2024 London Hyrox! Finishing with an overall time of 01:46:49 places you in the top 95% of competitors. Not too shabby, my friend! Your total running time of 00:39:10 is impressive and shows you have a solid runner profile—9:36 faster than average, which is no small feat! Your best running lap of 00:04:24 also speaks volumes about your speed.

However, it seems like you might've started off a bit slower on your first running segment, clocking in at 00:05:37. Maybe you were saving energy for a grand finale? If so, that tactic worked well, given that you picked up the pace significantly in the subsequent running segments. But remember, pacing is key. You need to find that sweet spot where you’re not holding back too much early on. Overall, you’re more adept at running than the strength exercises, but both areas need attention to elevate your game in future races.

Segments to Improve:

Now let’s dive into the segments where you can improve. The top contenders in your age group are sharpening their axes while you're still waiting for the steel to be forged. Here are the segments with the most potential for improvement:

• Wall Balls (00:14:46): This segment was your biggest time sink, coming in 5:03 slower than average. It's crucial to focus on your squat depth and ball trajectory. Aim for a consistent rhythm. A great drill is to practice wall ball sets with a partner—this way, you can get feedback on your form. Start with shorter sets and gradually increase your volume.
• Sled Push (00:06:21): You were 1:17 slower than average here. This can often be a test of mental toughness as much as strength. To improve, incorporate sled push drills into your training. Focus on maintaining a low center of gravity and driving through your legs. Try to perform sets of 20-30 meters with heavier weights, followed by lighter ones to build endurance.
• Sled Pull (00:12:23): At 3:19 slower than average, this is another area where we need to shift gears. Work on your grip and form. Include resistance band pulls in your training, and focus on engaging your lats while pulling. An exercise like the seated cable row can also help prioritize this muscle group.
• Farmers Carry (00:04:18): You were 1:12 slower than average here, and it seems like grip strength might be an issue. Incorporate heavy carries in your workouts, aiming for longer distances. Focus on maintaining an upright posture, and try to carry heavier weights for shorter distances initially, then gradually increase both weight and distance.

Race Strategies:

To truly capitalize on your strengths while addressing your weaknesses, consider these strategies:

• Pacing: Start strong but controlled. You want to find a rhythm that allows you to unleash your speed without burning out. Think of it as a marathon, not a sprint—unless the finish line is in sight, then it's a full sprint! 🏁
• Transitions: Work on your roxzone times. The time spent between exercise zones matters. Consider practicing quick transitions in your training. Set a timer and see how quickly you can go from one exercise to the next without losing your breath or focus.
• Mindset: Keep a positive mental attitude. When you hit those tough spots, think of something or someone that inspires you—like David Goggins would say, "Stay hard!" Your mental game is just as important as your physical game.

Conclusion:

Gareth, you’ve got a strong foundation to build on, and with some focused training on your weaker segments, you’ll be unstoppable! Remember the words of Jocko Willink: “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel on race day. Keep pushing yourself, and don't forget to enjoy the process. After all, they say pain is just weakness leaving the body—but in Hyrox, it's also a great excuse to eat more pizza post-race! 🍕💪

It's all about progress, not perfection. So gear up, get back to training, and let’s start turning those weaknesses into strengths. Remember, I'm here to help you every step of the way. You've got this, and I’m proud to be your Rox-Coach!