Brown Hamish Hyrox Result

Overall Performance:

Hamish, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:09:02 and ranking 132 overall, which puts you in the top 12% of 1096 athletes! That's impressive! Your total running time of 00:32:52 is a clear indicator that you've got a runner's profile, finishing 02:12 faster than average. Your pacing strategy saw you start strong with the first running segment; however, you may have gone out a bit too fast, as indicated by your quick 00:03:36 in Running 1, which is 00:17 faster than average. This set a lively tone for the race, but it may have left you a bit drained for the later segments.

While your running segments consistently showed speed, your strength segments indicated a need for improvement. The disparities in your performance across the board suggest that while you can sprint, you may need to focus on developing your power and endurance in the strength-based exercises. Time to turn those weaknesses into strengths!

Segments to Improve:

Let’s dive into the segments where you can tighten things up:

• Burpees Broad Jump (00:04:56): This was your slowest segment, and it cost you valuable time. Focus on explosive movements here. Incorporate burpee box jumps into your training. Start with 3 sets of 10 reps, focusing on speed and form. Also, practice jumping forward to engage your core and explosiveness.
• Wall Balls (00:05:40): Your wall ball performance was another area where time slipped away. Focus on increasing your squat depth and explosiveness. Try weighted squats and snatch-grip overhead squats to enhance your leg strength and core stability. Aim for 4 sets of 15 reps.
• Farmers Carry (00:02:11): Slower than average here as well. Incorporate heavy carries into your routine. Work on grip strength with farmer's walks or dead hangs. Set a timer for 30 seconds and carry a challenging weight for 3 rounds. This will help improve both grip and core stability.
• Sled Pull (00:03:58): Being slightly slower on this segment indicates a need for leg strength and technique. Focus on sled pulls with varying weights. Aim for 4 sets of 20 meters, ensuring your form is solid and you’re driving through your legs.
• Sandbag Lunges (00:03:54): This segment could be improved significantly. Work on your lunges with weighted lunges and step-ups. Aim for 4 sets of 12-15 reps, focusing on maintaining a straight posture and engaging your core.

Race Strategies:

For your next Hyrox, consider these strategies:

• Pacing: Start strong but don’t redline in the first round. Try to maintain a consistent pace through the first three running segments, then gauge how your body feels before deciding to push harder.
• Transitions: Your roxzone time of 00:05:21 suggests that you spent more time than average transitioning. Practice your transitions in training; set up a circuit and time yourself to improve your efficiency.
• Hydration and Nutrition: Ensure you’re well-hydrated before the race and consider a quick energy boost during a longer event if needed. A little extra fuel can keep your energy levels high.
• Focus on Form: Maintain your form, especially when fatigued. It’s easy to lose focus when you’re pushing, but staying mindful will prevent injury and improve your overall efficiency.

Conclusion:

Hamish, your performance shows that you have incredible potential—your running speed is your superpower! 🔥 But remember, Hyrox is about that hybrid athlete mentality, so let’s work on turning those strength segments into weapons of mass performance! As David Goggins says, “You are not going to outwork me.” Embrace the grind, put in the work, and soon you’ll see those numbers drop like a bad habit!

Keep pushing your limits, keep working hard, and remember: “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Let’s unleash your full potential at the next race. You got this! 💪🏆

See you in the roxzone,

The Rox-Coach