Sample Craig Hyrox Result

Overall Performance:

Craig, first of all, let’s give a huge shoutout to your performance in the 2024 London Hyrox! Finishing in the top 4% overall is no small feat! Your overall time of 01:16:25 puts you in a solid position, especially considering the competition of 4462 athletes. Your total running time of 00:35:55 is impressive—02:46 faster than average! Clearly, you’ve got some speed in those legs! 🏃‍♂️💨

Now, let’s talk about pacing. Your first running segment was a bit of a slow burn at 00:05:45, which is 01:32 slower than average. This indicates you might have started out too conservatively, possibly saving energy for later but costing some time overall. However, you discovered your rhythm and picked it up significantly in the following segments, peaking with a stellar best running lap of 00:04:02. With that in mind, it’s clear you have a runner’s profile, but there’s room to build strength in those legs for the challenges ahead.

Segments to Improve:

Let’s dive into the nitty-gritty and see where you can transform weaknesses into strengths:

• Sled Pull (00:05:18): You were a whole 01:30 slower than the 25th percentile. To improve this, focus on your technique and grip. Try incorporating resistance band pulls and sled drags in your training sessions. Aim for 3-4 sets of 20-30 meters, focusing on explosive pulls while keeping your core tight.
• Sandbag Lunges (00:05:25): Here, you lagged 01:00 behind the 25th percentile. This exercise requires both strength and endurance. Incorporate weighted lunges and Bulgarian split squats into your routine. Aim for sets of 10-12 reps on each side, and don’t forget to focus on control and depth—your knees will thank you later! 🦵💪
• Roxzone (00:06:04): You spent 31 seconds longer than average here. To improve your transition times, practice quick transitions between exercises in your training. Set up a mock race scenario and time how quickly you can switch from one exercise to the next. Aim to reduce this by at least 15 seconds through practice.
• Wall Balls (00:05:40): A slight 00:46 slower than the 25th percentile. Work on your squat depth and throwing technique. Consider doing wall ball drills at high volume (try 3 sets of 15-20 reps) and include some squat practice with a heavier load to build your strength.
• Farmers Carry (00:02:17): A 00:20 deficit here suggests you may need to work on grip strength and core stability. Incorporate heavy carries and deadlifts into your routine. Aim for sets of 30-40 meters with heavy kettlebells or dumbbells, focusing on maintaining posture and stability.
• Rowing (00:04:49): You were 00:14 slower than average here. Focus on your technique; keep your strokes consistent and powerful. Aim for intervals of 500m at a pace slightly faster than your race pace, with short rest periods in between.
• Burpees Broad Jump (00:04:19): You were 00:21 slower than average. To improve here, practice your burpees with a focus on explosiveness. Try to include plyometric exercises, such as box jumps or jump squats, to boost your power output.

Race Strategies:

As you gear up for your next race, consider these strategies to maximize your performance:

• Pacing: Start with a controlled pace that allows you to maintain energy for the second half of the race. If you feel good after the first running segment, gradually increase your speed.
• Transitions: Use your Roxzone time wisely. Practice quick transitions during your training to get used to the flow of moving from one exercise to the next without wasting time.
• Nutrition and Hydration: Fuel your body with the right nutrients leading up to race day. Stay hydrated but avoid overloading right before the race—nobody likes a sloshy stomach during a sled push!
• Mental Game: Visualize your race and practice positive self-talk. Remind yourself that you’re capable and strong. “It’s not the load that breaks you down; it’s the way you carry it.” – Lou Holtz

Conclusion:

Craig, your performance in London was commendable, and you’ve got what it takes to elevate it even further. Remember, every time you hit the gym, think of it as one step closer to dominating your next Hyrox! 🏆

With a few tweaks in your training and race strategies, you’ll be smashing those personal bests in no time. Keep grinding, stay focused, and most importantly, have fun with it. After all, it’s not just about the finish line; it’s about the journey. So, let’s get to work—your next race awaits! 💪

Keep pushing your limits—this is The Rox-Coach signing off! ⚡️