David Billy Hyrox Result

Overall Performance:

Billy, you put up a commendable performance at the 2024 Marseille Hyrox event, finishing with an overall time of 01:23:58, placing you in the top 66% of the competition. That’s no small feat! You’ve shown a solid foundation in running and functional strength, but there are some areas we need to tweak to sharpen your edge. Your total running time of 40:00 indicates that you lean towards a running profile, but you're not using that speed to your advantage in the transitions or the strength events. It looks like your pacing was a bit off at the start, as your first running split was significantly slower than average. Remember, starting too slow can sometimes cost you precious seconds that could be better spent elsewhere—like at the finish line! 🏁

Segments to Improve:

• Sled Pull (00:07:52) - This segment was a tough one for you, coming in 01:14 slower than average. The sled pull is a brutal test of both strength and stamina, and it seems you might need to focus more on explosive pulling power and endurance.
  • Drills: Incorporate sled pulls and heavy rope work into your training. Use a weight that challenges you but allows for proper form. Aim for 4-6 sets of 20-30 meters, focusing on powerful pulls.
  • Technique: Ensure you're in the right stance—keep your legs wide, lower your hips, and pull with your arms while driving with your legs. Think of it as if you’re trying to pull a stubborn friend away from the buffet! 🍕
• Running Total (00:40:00) - Your overall running time was 12 seconds slower than average. This suggests that your endurance or pacing strategy needs some work.
  • Drills: Incorporate interval training—alternating between high-intensity runs and rest or low-intensity runs. For example, try 5x800m at a pace faster than your race pace, with 1-2 minutes of rest in between.
  • Long Runs: Don't forget to include long, steady runs at a comfortable pace each week to build your aerobic base. Aim for 60-75 minutes at a conversational pace. If you can’t talk, you’re going too fast!

Race Strategies:

• Pacing: Start with a controlled pace. Your first running segment set you back, so aim to start strong but not sprinting. Find a rhythm that you can maintain throughout the race.
• Transitional Flow: The time you spent in the roxzone (00:07:09) was 01:07 slower than average. Focus on transitioning efficiently between exercises. Set a routine for your transitions: know what gear you need and keep it organized. Practice making those transitions feel seamless; you want to be like a well-oiled machine, not a clunky robot! 🤖
• Mindset: Remind yourself, "I am unstoppable!" Every time you feel the fatigue creeping in, push back with that mantra. Mental toughness is just as important as physical strength. Channel your inner David Goggins and remember that you can always give a little more! 💥

Conclusion:

Billy, you’re in a great place to improve, and with targeted training, you can absolutely crush your next race. Remember, it's about progress, not perfection. Each workout is a step closer to your goal. Keep pushing your limits and challenging your comfort zone. You’ve got the spirit, and I believe in your ability to turn these weaknesses into strengths. As Jocko Willink says, "Discipline equals freedom." So let's get disciplined in our training, conquer those sled pulls, and tighten up those transitions! You've got this! 💪

Keep grinding, and let’s make the next race even more epic!

— The Rox-Coach