Dempsey Owen Hyrox Result

Overall Performance:

Owen, you crushed it out there in Marseille! Finishing in the top 17% out of a massive 1,504 athletes is no small feat. Your total time of 01:11:59 showcases your dedication and hard work. The fact that your total running time was 01:38 faster than average indicates that you have a solid running profile, which is a huge advantage in a Hyrox race. However, there are a couple of places where you can tighten up your game to unlock even more potential.

Looking at your pacing, it seems you started a bit conservatively with Running 1, coming in 01:21 slower than average. This may have cost you some valuable time early on. But don't worry, you picked up the pace significantly in Running 2 with an impressive 00:03:52 lap! That’s the kind of runner mentality we like to see. Your ability to finish strong in the latter running segments speaks volumes about your stamina and grit. Keep that fire burning! 🔥

Now, while your running is on point, certain segments like the Sled Pull and Wall Balls brought you down a notch. Remember, Hyrox is about being a hybrid athlete, and while you’re an excellent runner, we need to work on those strength elements. Let’s turn those weaknesses into strengths, shall we?

Segments to Improve:

Here are the segments where you can amp up your performance:

• Sled Pull (00:04:44): This segment was your slowest and showed a considerable gap to the average. Focus on building strength in your upper back and grip. Incorporate heavy rows and lat pull-downs into your routine. Aim for at least 3 sets of 8-12 reps. When practicing the sled pull, work on your technique—remember to engage your core and keep your hips low.
• Wall Balls (00:05:23): A 14-second deficit means we need to boost your explosive power. Incorporate squat jumps and medicine ball throws into your training. Start with sets of 10-15 reps at various heights to simulate the race's demands. Focus on form: keep your feet shoulder-width apart, and ensure you’re using your legs for power.
• Burpees Broad Jump (00:04:19): You lost time here too. Use interval training to build your endurance and speed. Try doing sets of burpee broad jumps for 20 seconds on, 10 seconds off for 8 rounds. This will not only help with strength but will also mimic the fatigue you’ll feel during the race.
• Farmers Carry (00:02:06): A 30-second slower time means we need to strengthen your grip and core. Practice carries with increasing weight—aim for distances of 50-100 meters. Incorporate shrugs and deadlifts to build the necessary muscle groups.

Race Strategies:

During the race, pacing is key. Since you tend to run well, consider starting slightly faster than you did in Running 1. This might help you gain momentum and set yourself up for success in the later stages. However, be mindful not to blow your load too early—maintaining form and energy is crucial.

Additionally, remember to minimize your roxzone time! Transitioning quickly between exercises can shave off valuable seconds. Practice moving fluidly from one exercise to the next during training sessions. This means having all your gear ready and knowing the layout of your race area.

Conclusion:

Owen, you’ve shown that you have the heart of a lion and the legs of a gazelle! Keep that competitive spirit alive. As David Goggins says, "You will never learn from people if you always tap dance around the truth." So, let’s get to work on those weaknesses. Turning them into strengths will not only make you a better athlete but also a more complete one.

Remember, improvement is a journey, not a destination. Embrace the grind! And hey, if at any point you feel like giving up, just remember that there are others out there who would trade places with you in a heartbeat—so put that heart into every rep! 💪🏆

Now, let’s get back out there and smash some goals! You’ve got this!

Yours in performance,

The Rox-Coach