Forbes Ross Hyrox Result

Overall Performance:

Ross, your performance at the 2024 Marseille Hyrox was nothing short of impressive! With an overall rank of 84 out of 1504 athletes, you’ve clearly established yourself in the top 5%. Even more commendable is your rank of 23 in your age group, putting you in the top 7%. Your overall time of 1:06:06 shows that you have the grit and determination to excel in this sport.

Now, let’s talk about your pacing. You started a bit slower with Running 1, which was 1:16 slower than average. This could be a sign of cautious pacing, but it also indicates that you might have a bit more in the tank to push harder from the get-go next time. Your total running time of 33:03—40 seconds faster than average—shows you’re more of a runner, which is fantastic! But as Hyrox is a hybrid event, we need to sprinkle in some strength work to balance things out. Think of it as a well-rounded pizza; you can’t just have crust and sauce, right? 🍕

Segments to Improve:

While you have several standout segments, a few areas need your attention to capitalize on that potential:

• Burpees Broad Jump (00:04:16 - 45 seconds slower than average): This segment can be a game-changer. Consider incorporating explosive training to improve your speed and efficiency in this movement. Try burpee box jumps and plyometric push-ups twice a week, with a focus on form and explosiveness.
• Sled Pull (00:03:58 - 20 seconds slower than average): The sled pull is a strength-demanding exercise that can drain your energy quickly. Work on your grip strength and back engagement. Incorporate heavy rope pulls and resistance band pulls into your routine, focusing on maintaining a steady pace throughout the pull.
• Sandbag Lunges (00:03:52 - 11 seconds slower than average): Lunges should be your bread and butter for leg strength. Focus on weighted lunges and incorporate walking lunges with a sandbag to simulate race conditions. Aim for 3 sets of 10-12 reps, ensuring your form is on point to avoid injury.
• Rowing (00:04:39 - 19 seconds slower than average): Your rowing time can be improved with interval training. Include 500m row sprints with short rest periods in your routine, aiming for 4-5 rounds. Focus on your technique—power through your legs and keep your back straight.

And remember, the roxzone matters too! Your time of 5:00 is 30 seconds slower than average. This indicates an opportunity for you to tighten up those transitions and recover more efficiently between exercises. To improve transition speed, practice quick changes between exercises in training, treating your workout like a race with minimal rest. Aim to cut that down by 15-20 seconds in your next race.

Race Strategies:

Here are some strategies to implement during your next race:

• Start strong but controlled: Utilize your running strength by coming out with a strong pace but keep it controlled in the first running segment. Aim to be closer to average next time!
• Focus on transitions: Visualize your transitions during training. Knowing where to place your gear and how to move quickly can save precious seconds. Practice the transitions at the end of your workouts when you’re fatigued to simulate race conditions.
• Stay mentally engaged: Use mental mantras to keep your focus, especially during the tougher segments. Something like, "I am stronger than I think!" can help push you through those burpees or sled pulls.

Conclusion:

Ross, you’ve shown you have what it takes to compete at a high level. The key now is to fine-tune those segments that held you back. Remember, “The only way to get better is to push through the pain. The pain is your friend!” 💪

Take these insights, embrace the grind, and get ready to crush your next Hyrox event. You’ve got the potential to break into the top 50, maybe even higher! Keep that fire burning, and let’s turn those weaknesses into strengths. It’s time to get after it! 💥

And remember, in the world of Hyrox, the only bad workout is the one that didn’t happen. So let’s lace up those shoes and get to work! I’m here with you every step of the way. – The Rox-Coach