Burke Ben Hyrox Result

Overall Performance:

Hey Ben! First off, congrats on an impressive finish at the 2024 Stockholm Hyrox! You’re in the top 85% of both the overall field and your age group—solid work! Your overall time of 01:43:36 speaks volumes about your dedication and fitness. Now, let’s break it down.

Your total running time of 00:47:36 is a standout highlight, coming in 03:00 faster than average. This indicates you have a strong running profile, which is fantastic! However, it seems like you started off a bit too quick in the first segment, clocking in at 00:05:22, which is 00:10 slower than average. This might have set the tone for the rest of the race, impacting your performance in some of the strength segments. Your pacing strategy needs a little fine-tuning—remember, it’s not a sprint; it’s a dance with endurance! 💪

In terms of your performance profile, you’re clearly better at running than strength, but that’s okay! Hyrox is all about hybrid fitness, so let’s work on balancing those strengths and weaknesses. You’ve got the foundation; now it’s time to build the castle!

Segments to Improve:

Let’s dive into the three segments where you lost the most time: Sled Pull, Burpees Broad Jump, and Sandbag Lunges. Each of these is a chance to transform a weakness into a strength.

• Sled Pull (00:07:38): This segment cost you a substantial amount of time, being 01:33 slower than average. To improve:
• Practice Loads: Focus on strength training for your posterior chain—think deadlifts and kettlebell swings. Aim for 3 sets of 8-12 reps.
• Plyometric Training: Incorporate explosive movements like box jumps and power cleans to enhance your explosive pulling power.
• Technique Drills: Work on your sled pull technique. Use lighter weights and focus on proper form, ensuring you’re driving through your legs and keeping your core engaged.
• Burpees Broad Jump (00:08:09): A 01:16 deficit here can be addressed with specific drills:
• Burpee Variations: Integrate different burpee variations into your training—try adding a push-up or a tuck jump. Aim for 3 sets of 10-15 reps.
• Broad Jump Technique: Focus on your broad jump technique. Practice jumping for distance with a focus on landing softly to minimize impact.
• Mobility Work: Improve your hip and ankle mobility to enhance your range of motion and power output in both burpees and jumps.
• Sandbag Lunges (00:07:08): Losing 00:41 here is a clear area for improvement:
• Sandbag Familiarization: Get comfortable with the sandbag! Include sandbag carries and lunges in your routine. Start with lighter weights and gradually increase as you get comfortable.
• Single-leg Strength: Train unilateral movements like Bulgarian split squats to build leg strength and stability.
• Core Strength: Strengthen your core with planks and rotational exercises, which will help stabilize your body during the lunges.

Race Strategies:

To enhance your race performance, consider these strategies:

• Pacing: Start strong but don’t burn out early. Consider using a heart rate monitor to gauge your effort in the first few runs.
• Transition Efficiency: Work on your transitions! The Roxzone time of 00:09:01 is slightly faster than average, but we can always shave a few seconds off. Practice moving quickly between exercises with minimal downtime.
• Breathing Techniques: Focus on controlled breathing, especially during high-intensity segments. It can keep your heart rate down and help maintain your energy levels.

Conclusion:

Ben, remember that every race is a chance to learn and grow. You’ve already shown that you have the heart of a lion and the speed of a gazelle! 🦁🏃‍♂️ As David Goggins would say, “You’re never going to outwork me.” Embrace the grind, and let’s tackle those weaknesses head-on. You’ve got this! 💥

Keep pushing your limits, and don’t forget to enjoy the journey. There’s no finish line in fitness, just new starting lines. Now let’s turn that sled pull into a sled push, and those lunges into leaps forward! Until next time, keep crushing it! Remember, I’m always here to help you unlock your full potential. I’m the Rox-Coach, and I believe in you! 🏆