Nisbet Malcolm Hyrox Result

Overall Performance:

Malcolm, first off, huge props for finishing in the top 35% overall and 41% in your age group at the 2024 Stockholm HYROX! Your overall time of 01:18:49 is a testament to your hard work and dedication. With a total running time of 00:36:35, you showed that you have a solid runner profile, coming in 03:09 faster than average. You clearly know how to put the pedal to the metal when it comes to running, which is awesome!

However, let’s talk about pacing. Your first run segment was quite fast at 00:03:59, but it seems you may have gone out of the gate a bit too quickly, landing in the 25th percentile. This can lead to fatigue later on, making the rest of your performance more challenging. You maintained a strong pace through most of the running segments, but we need to tighten up your transitions and some strength segments to really maximize your potential. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments to Improve:

Let’s dive into the segments where you can really turn the tide:

• Burpees Broad Jump (00:06:10): This segment was your slowest, and it cost you valuable time. Focus on improving your technique and efficiency here. Try incorporating burpee box jumps into your routine to enhance explosive power. Aim for 3-4 sets of 10 reps, focusing on smooth transitions between the burpee and the jump. Additionally, practice the broad jump separately; work on leg strength and landing mechanics to minimize fatigue when transitioning to running.
• Wall Balls (00:06:34): You spent too long on this segment, and it seems your pacing here could use some work. To improve, incorporate high-rep wall ball workouts into your training. Aim for 3 sets of 20-30 reps with a focus on consistency and speed. Work on your squat depth and throw mechanics; the goal is to maximize efficiency. Remember, “You don’t get what you wish for; you get what you work for.”
• Sandbag Lunges (00:04:44): Your performance here was a bit slower than average. Strength endurance is key. Start incorporating weighted lunges into your routine, focusing on form. Use a sandbag and perform 3 sets of 10-15 lunges per leg. This will not only improve your strength but also enhance your stability for the running segments that follow.

Also, your Roxzone time of 00:07:22 indicates that there may have been a bit of rest time or slower transitions between exercises. We can’t afford to let those seconds slip away! Work on making quick transitions during training, and practice your breathing to stay focused and ready to move on without hesitation.

Race Strategies:

Now, let’s talk strategy for your next race:

• Pacing: Find a sustainable pace during the initial running segments. Consider aiming for a negative split strategy, where you gradually increase your pace in the second half of the race. This will help prevent burnout during strength segments.
• Transitions: Practice your transitions as if they are part of the race. Use a clock to time yourself when switching from one exercise to another during training. The aim is to minimize downtime and keep your heart rate up!
• Breathing Techniques: Focus on controlled breathing during your strength segments. This can help maintain your stamina as you move from one exercise to another. Try the 4-4-8 breathing technique, where you inhale for 4 seconds, hold for 4, and exhale for 8.

Conclusion:

Malcolm, you’ve got a solid foundation to build on! Your running prowess is evident, and with targeted training in your weaker segments, you’ll be unstoppable. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep that mindset strong as you tackle these challenges head-on.

As a final thought, laugh a little during your training. After all, if you can’t enjoy the process, you might just have to take up knitting instead! 💪 Keep grinding, keep striving, and let’s crush those goals! I’m here to help you every step of the way.

Stay strong, Malcolm! You’ve got this! – The Rox-Coach