Wade Stuart Hyrox Result

Overall Performance:

Stuart, first off, let’s give a high-five to that overall time of 01:29:23! You’ve placed in the top 9% of a whopping 4462 athletes, which is a testament to your hard work and grit. Your total running time of 00:36:59, being 07:21 faster than average, signals you’ve got those runner legs on you! 🏃‍♂️💨 It seems you’ve got a solid running profile, but let's dig a little deeper.

Your pacing was a bit of a rollercoaster. Starting with Running 1 at 00:05:08, you were 00:23 slower than average, which might have been a strategic decision, but it set the tone for the rest of your race. However, you picked up the pace significantly in Running 2, clocking in at an impressive 00:04:05 — that’s a stellar lap! The rest of your runs showed you can push hard, but the early sluggishness probably cost you some precious seconds later on. So, while you're a much better runner than a strength athlete, there’s room for improvement in your strength segments to match your running prowess. Let’s get after it! 💪

Segments to Improve:

Now, let’s dive into those segments that could use a bit of TLC (Tender Loving Coaching). Here are your weakest links and how to turn them into strengths:

• Roxzone (00:10:56) - This time is significantly slower than average, indicating that you spent too long in transition or resting. To improve this, work on your overall fitness and transition speed. A fun drill could be to simulate race conditions: practice moving from one exercise to another as seamlessly as possible. Set a timer and challenge yourself to minimize time spent resting. Aim for a rest time of no more than 30 seconds between exercises during training. Remember, every second counts!
• Burpees Broad Jump (00:08:06) - You’ve got some potential to shave off time here! Try incorporating explosive movements into your training. Box jumps and plyometric burpees can build the power and speed you need. Aim for 3 sets of 10 explosive burpees followed by a broad jump to help with your coordination and speed.
• Sled Push (00:03:52) - You were 00:50 slower than average here. To enhance your sled push, focus on strength training for your legs and core. Incorporate heavy squats, leg presses, and sled pushes in your routine. Aim for 4 sets of 6-8 reps at a challenging weight, focusing on form over speed.
• Sled Pull (00:05:58) - Similar to the sled push, you were 00:47 slower than average. Strengthen your upper body and grip with exercises like bent-over rows and farmer’s carries. Add in some interval training: pull the sled for a distance, rest for a short period, and repeat. This way, you’ll build both strength and endurance. Aim for 5 sets of 20 meters with a rest of 1 minute in between.
• Wall Balls (00:07:16) - You spent 00:23 longer here than average — let's tighten that up. Work on your squat depth and explosive power through your legs. Incorporate wall ball drills into your routine, focusing on maintaining a steady pace while maximizing the height of your throws. Aim for 3 sets of 15 reps with a focus on form and speed.
• Sandbag Lunges (00:05:11) - You were 00:12 faster than average, but there’s still room to improve. Focus on your balance and core strength here. Incorporate unilateral lunges (lunging with one leg at a time) and add weight gradually. Work on 3 sets of 10 lunges per leg with a sandbag.

Race Strategies:

Here are some strategies you can implement for your next race:

• Pacing: Start strong but controlled. Aim to start at your average pace for the first run segment, then gradually increase your speed as you feel more comfortable. Think of it as a sprint at the end of a marathon — save some gas for the final push!
• Transitions: Treat transitions like mini workouts. Don’t just step off the sled and stand there — practice moving directly into your next exercise. Visualize each transition to minimize downtime.
• Breath Control: Focus on your breathing during exercises. A steady breath can help you maintain your stamina, especially in those tough sled segments. Inhale for two counts, exhale for two counts — rhythm is key!
• Mind Over Matter: Stay mentally strong! Use positive affirmations and visualizations during tough segments. Remember, “You miss 100% of the shots you don’t take.” So take those shots! 🏆

Conclusion:

Stuart, you’ve got the makings of a strong competitor with an impressive running profile. By focusing on those weaker segments and refining your transitions, you’ll be able to push your performance to the next level. Remember, every little improvement adds up. "Success is the sum of small efforts, repeated day in and day out." Keep grinding, keep smiling, and let’s crush the next race! 💥

Keep up the hard work, and don’t forget to enjoy the process — even when it gets tough. You’ve got this! I’m here to help you every step of the way. Until next time, stay strong!

- The Rox-Coach