Robinson Michael Hyrox Result

Overall Performance:

Michael, first off, mad respect for your performance at the 2024 London Hyrox! Finishing in the top 32% overall and 19% within your age group is no small feat. You’ve clearly put in the work, and it shows! Your overall time of 1:18:57 indicates you’ve got a solid foundation, but there's always room for improvement. Now, let’s talk about your pacing.

It seems you started a bit slower than average in the first running segment. While pacing is key to maintaining energy throughout the race, it’s important to find that sweet spot between too fast and too slow. Your total running time, which was 39:51, is slightly slower than average, suggesting that you may benefit from focusing on running endurance. However, your burst in the final running segment indicates that when you push, you can really fly! You’ve got the potential to be a strong hybrid athlete, balancing both running and strength.

Segments to Improve:

Let’s dive into the segments where you can enhance your performance:

• Sled Push (02:59) - This was 18 seconds slower than average. To build strength and technique:
  • Drill: Heavy sled pushes in varied distances (10m, 20m) to build endurance with lower weights.
  • Technique: Focus on a low body position to maximize power transfer from your legs.
  • Strength Training: Incorporate squats and leg presses to strengthen your push muscles.
• Sled Pull (04:30) - A bit sluggish, 3 seconds behind average. For improvement:
  • Drill: Practice sled pulls with heavier weights to build back and leg strength.
  • Technique: Ensure you are using a strong, fluid motion. Think of it like a rope climb without the climbing part!
  • Strength Training: Deadlifts and bent-over rows can enhance your pulling power.
• Rowing (04:54) - 14 seconds slower than average. Here's what to do:
  • Drill: Interval rowing workouts (30 seconds on, 30 seconds off) to enhance aerobic capacity.
  • Technique: Focus on your stroke efficiency; consider your body as a machine – keep it smooth and powerful.
  • Strength Training: Incorporate exercises like kettlebell swings to build explosive power.
• Roxzone (06:51) - 53 seconds slower than average. To improve transition time:
  • Drill: Practice quick transitions between exercises during training.
  • Overall Fitness: Incorporate circuit training to simulate race conditions and improve overall fitness.

Race Strategies:

Having the right strategies in place can make all the difference. Here are some tailored suggestions:

• Pacing Strategy: Start with a strong but controlled pace, especially in the first running segment. Don’t go all out like a kid at a candy store! Aim to hit around 6:10 for the first run and gradually build up speed.
• Segmentation: Break the race into smaller sections mentally. Focus on completing each exercise with high quality, rather than thinking about the entire race at once.
• Nutrition: Prioritize hydration and carbohydrate intake before and during the race to ensure energy levels remain high.
• Mental Toughness: Remember David Goggins’ words: “The only way to get through pain is to embrace it.” When you hit that wall, lean into it; it’s where growth happens!

Conclusion:

Michael, you’ve got the heart of a lion and the determination to match. Your results show you’re not just in the game; you’re playing to win! Embrace the journey, focus on the areas we've discussed, and keep pushing your limits. Remember, every rep, every step, and every drop of sweat is a testament to your commitment.

And hey, if at any point you feel like giving up, just remember: “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Keep that fire lit, and let’s crush the next one! 💪

Stay strong, stay focused, and see you in the next race!

- The Rox-Coach