O Hara Raymond Hyrox Result

Overall Performance

Raymond, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:27:49 and ranking 651 out of 1096 athletes. That puts you in the top 59%, which is noteworthy! But let’s be real, we’re not here to settle. Your total running time of 00:44:26, which is 00:48 slower than average, indicates that while you’ve got speed in your legs, there’s room for improvement in your running efficiency and strength endurance for those high-intensity segments.

Your pacing in the first running segment was impressive, coming in at 00:04:20, a solid 22 seconds faster than average. However, as the race progressed, your running times started to lag, particularly in the last two running segments where you clocked 00:06:15 and 00:07:24. This suggests that you may have gone out too fast initially, potentially leading to fatigue that affected your performance in the later stages. In terms of your profile, you seem to have a decent running base, but your strength training needs to catch up to maintain that speed across the entire race. Let’s sharpen that strength like a chef’s knife, shall we?

Segments to Improve

1. Wall Balls (00:07:20): This segment was notably slower than average. To improve, focus on:

• Technique: Ensure you’re squatting deep enough and pushing through your heels. Keep your core tight to help with the explosive movement.


• Drills: Incorporate wall ball drills into your routine. Start with sets of 10, focusing on a consistent rhythm. Gradually increase the weight of the ball as you gain strength and confidence.


• Strength Training: Squats and overhead presses will build your leg and shoulder strength substantially. Try out front squats and thrusters for a hybrid approach!

2. Roxzone (00:08:46): Your transition time was slower than average, which indicates a need for quicker recoveries and better overall fitness. Here’s how to step it up:

• Circuit Training: Incorporate high-intensity interval training (HIIT) circuits that mimic race conditions. This will enhance your recovery and transition times. Aim for 30 seconds of work followed by 15 seconds of rest, rotating through various exercises.


• Practice Transitions: Set up your training environment to mimic race conditions. Practice transitioning quickly from one exercise to the next. Time yourself and aim to beat your previous best with each session.


• Overall Conditioning: Increase your aerobic capacity by incorporating longer runs (10k+) at a steady pace and complementing them with short, explosive sprints.

3. Total Running Time (00:44:26): Since this was slower than average, let’s focus on building your running endurance.

• Long Runs: Dedicate one day a week to long, slow runs to build endurance. Aim for a distance that’s at least 20% longer than your race distance.


• Speed Work: Incorporate interval training into your routine. For example, 5x800m at a pace faster than race pace with equal rest in between. This will help you sustain speed throughout the race.


• Strength Training: Since running is your weak point, prioritize leg strength exercises like deadlifts, Bulgarian split squats, and plyometric drills.

Strategies

1. Pacing Strategy: Start off at a slightly slower pace to gauge your energy levels. Your initial burst was great, but we want you to maintain that speed, not gas out too early. Think of your pace as a pizza—better to savor it than to scarf it down in one bite!

2. Nutrition and Hydration: Fuel your body properly before the race. Consider a carb-loading strategy in the days leading up to the event, and make sure you’re hydrating adequately. A well-fueled body is like a well-oiled machine—less friction, more speed!

3. Mental Focus: During the race, use visualization techniques. Imagine yourself powering through the wall balls or pushing that sled. Keep your mind engaged. Remember, “You’re not here to be average; you’re here to be awesome!”

Conclusion:

Raymond, your performance at the 2024 Stockholm Hyrox shows potential, but it's clear we have some work to do to unlock that full power. Focus on those segments with improvement potential, and remember that every workout is a step toward your goals. “If you’re not suffering, you’re not growing.” So let’s embrace that discomfort and turn it into strength! 💪

Keep pushing the limits, stay consistent, and remember: the only bad workout is the one you didn’t do. I believe in you, and I know you can crush your next Hyrox event. Let’s get after it!

— The Rox-Coach