Mckeown Brendan Hyrox Result

Overall Performance:

Brendan, first off, let's give it up for your performance at the 2024 Madrid Hyrox! Overall, you finished in 01:35:58, ranking 759 out of 1065 athletes. That places you in the top 71%, which is no small feat! You’ve got grit, and it shows. Your total running time of 00:45:47 is impressive, being 01:13 faster than the average. This indicates you have a strong runner profile, but there are areas where we can sharpen your skills and push you closer to that finish line in the time you envision. Your pacing in the first running segment was a bit slow, which suggests you may have held back a little too much at the start. Remember, Hyrox is about balancing the run and the strength exercises. We need to get you feeling comfortable pushing a bit more right from the gun! 💪

Segments to Improve:

Now let’s break down where we can crank up the dial on your performance.

• Burpees Broad Jump (00:07:34): This segment was a tough one, coming in 01:14 slower than average. To enhance this, try incorporating plyometric drills into your training, such as box jumps and explosive push-ups. Focus on your form—keep your core tight and jump as far as you can to minimize the number of repetitions. Consider doing 3 sets of 10 burpees followed by 10 broad jumps in your workouts to build explosive power.
• Wall Balls (00:08:03): This segment was 00:22 slower than average. Wall balls require coordination and endurance. Add more squat-focused workouts into your routine. Try doing wall balls in intervals: 30 seconds of work followed by 30 seconds of rest for 6 rounds. You should also practice your squat depth to ensure you’re getting the most out of every rep.
• Sled Push (00:03:55): At 00:41 slower than average, this is a prime area for improvement. Work on your leg drive and power output. Incorporate heavy sled pushes in your weekly routine, aiming for 3-4 sets of 20 meters with maximum weight. Focus on keeping your body low and driving through your legs. Also, consider adding resistance band work to strengthen your posterior chain.
• Sandbag Lunges (00:06:09): This segment was 00:14 slower than average. To improve, focus on your form to ensure stability and strength. You could practice step-back lunges with a sandbag and increase the weight progressively. Adding core work like planks and side planks will help improve your overall stability during this exercise.
• Farmers Carry (00:02:44): Although only 00:18 slower than average, this segment can be improved by increasing your grip strength. Practice farmers carries with heavier weights over longer distances. Aim for 4 sets of 40 meters, focusing on posture and breathing throughout the movement.

Race Strategies:

During the race, pacing will be key. Start strong but controlled. You want to find that sweet spot where you’re pushing yourself without burning out too quickly. Aim to progressively increase your pace in the first half of each running segment. For transitions, practice moving quickly between exercises—consider it your own personal pit stop. The faster you get into the next zone, the better your time will be! Consider a mantra like, “Every second counts,” to remind you of the importance of those transitions. 💥

Conclusion:

Brendan, you’ve got an incredible foundation to build upon. Your speed on the runs shows you have the potential to crush it in Hyrox. Remember, it's not just about how fast you run but how efficiently you recover and transition between exercises. Think of your body as a finely tuned machine—each segment needs to work in harmony to achieve peak performance. You’ve already shown you can run, now let’s make your strength segments equally formidable!

Stay motivated and keep pushing your limits. As David Goggins says, “You will never learn from a situation until you’ve gone through it.” Embrace the grind and every setback as an opportunity to rise stronger. Let’s turn those weaknesses into strengths, and pretty soon, you’ll be setting your sights on the podium. Get after it, Brendan! 🏆

Remember, I’m the Rox-Coach, and I’m here to help you conquer your next race! 💪