Payne Brenton Hyrox Result

Overall Performance:

Brenton, congratulations on your performance at the 2024 Melbourne Hyrox! Finishing in the top 25% overall and top 19% in your age group is a remarkable achievement. Your overall time of 01:22:56 shows you’ve got the grit and determination to keep pushing. Your total running time of 00:37:11 indicates that you have a strong runner profile, being 4:16 faster than average—talk about putting the pedal to the metal! 🚀

However, let’s talk pacing. Your initial run was impressively fast at 2:25, but that might have set you up for a bit of a struggle later on, especially with the sandbag lunges and wall balls. It’s like starting a marathon at a sprint; it’s exhilarating but can lead to a tough finish. You have a solid foundation in running, yet we need to build up the strength elements to balance that out. You’re a hybrid athlete in the making, so let’s work on turning those strength segments into your allies, not your foes.

Segments to Improve:

Now, let’s dig into the segments that could use some TLC:

• Sandbag Lunges (00:06:59) - This segment was a bit of a brick wall for you, taking 2:06 longer than average. The good news? It’s a great opportunity for improvement!
• Drills:
  • Weighted Lunges: Start with lighter weights and focus on form. Gradually increase the weight as you become more comfortable.
  • Walking Lunges: Incorporate these into your routine to build endurance and strength. Aim for 3 sets of 10-15 reps per leg.
  • Plyometric Lunges: Add explosive lunges to your training. These will help build the power needed for those sandbag lunges.
• Wall Balls (00:06:47) - You lost 32 seconds here. Let’s crank up that power!
• Drills:
  • Wall Ball Sets: Practice 3 sets of 15-20 reps. Focus on the squat and explosive throw to build rhythm and strength.
  • Medicine Ball Cleans: This will help with the transition from the ground to overhead, enhancing your explosiveness.
  • Interval Training: Include wall balls in high-intensity interval training (HIIT) workouts to mimic race conditions.

Roxzone (00:14:17)

Your roxzone performance was significantly slower than average, which suggests that you may have spent too long transitioning and resting. Time to pick up the pace in between those exercises, Brenton!

• Strategies:
  • Practice Transitions: Create a mock race environment and practice transitioning between exercises with minimal downtime.
  • Improve Overall Fitness: Incorporate circuit training to boost your overall conditioning. Aim for shorter rest periods between sets to simulate race conditions.

Race Strategies:

As you prepare for your next race, consider these strategies:

• Pacing: Start strong but don’t burn out! Aim for a consistent pace through the first running segment. The goal is to maintain a steady effort throughout.
• Hydration and Nutrition: Ensure you’re fueling properly before and during the race. A well-timed energy gel can be your best friend in those later stages.
• Positive Mindset: Keep a positive mantra in your head. Something like, “I’m stronger than my excuses!” can help push you through those tough moments.

Conclusion:

Brenton, you’ve got the heart of a lion! 🦁 Remember, “Suffering is just the price of admission.” Each race is a learning experience, and now you’ve got some solid areas to focus on. Embrace the grind, keep pushing those limits, and soon enough, you’ll be turning weaknesses into strengths. Let’s get to work on those lunges and wall balls, and next time, you’ll be crushing it even harder! 💪💥

Stay motivated, and let’s make that next race even better. You’ve got this! - The Rox-Coach