Carlisle John Hyrox Result

Overall Performance:

John, you absolutely crushed it at the 2024 Stockholm Hyrox! Finishing 5th overall out of 168 athletes and 2nd in your age group is no small feat. That puts you in the top 2% and 5% respectively—impressive stuff! Your overall time of 58:25 is fantastic, especially with a total running time of 28:18, which is 1:20 faster than average! Clearly, you have a runner’s edge, which is evident from your pacing. Your first run segment was a bit quick, and while it's great to start strong, you want to avoid the “too much too soon” trap. But hey, at least you didn't trip over your own ambition! 😉

To summarize your performance, you have a hybrid profile, with a clear strength in running. However, there’s potential to enhance your performance in the strength segments. Your faster-than-average running times show that you can maintain a strong pace, but we need to fine-tune your strength-based exercises to ensure you don't just run past the obstacles but blast through them!

Segments to Improve:

Let’s take a closer look at your segments that left a little room for improvement:

• Burpees Broad Jump: You clocked in at 3:04, which was 27 seconds slower than average. This is a significant gap that can be closed with focus on explosive power and endurance.
  • Drills: Incorporate high-rep burpees into your workouts—start with sets of 10 and progressively increase. Focus on your jump technique. You want to explode off the ground, landing softly to protect your joints.
  • Form Correction: Ensure your burpee form is tight. Keep your core engaged, and don't let your hips sag when you drop down. Think “jump up, not flop up!”
• Sandbag Lunges: You spent 3:27 on this, which is 20 seconds slower than average. This segment is about stability and endurance.
  • Drills: Practice weighted lunges, focusing on both forward and reverse lunges. Aim for 3 sets of 10 reps per leg. Consider doing them in a circuit with minimal rest to simulate race conditions.
  • Form Correction: Keep your torso upright, and take a big enough step to ensure your knee doesn’t extend past your toes. Remember: lunge like you’re about to kick a soccer ball, not like you’re trying to dodge a flying burrito!

By focusing on these segments, you can turn weaknesses into strengths and shave off precious seconds from your overall time!

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk strategy! This isn’t just about hitting the gym; it's about executing a smart race plan.

• Pacing: Start strong but not so fast that you burn out. Aim for a slightly slower pace on your first run to conserve energy for the strength segments. Think of it as a marathon, not a sprint. Or as Goggins would say, “You have to build a callous on your mind!”
• Transitions: Your Roxzone time of 4:26 was 45 seconds slower than average. This indicates you might be taking extra time to recover or get ready for the next segment. Practice your transitions in training. Set a timer and see how quickly you can switch from running to exercises. Make it a race against the clock; just don’t forget to hydrate and breathe!
• Visualization: Before the race, visualize yourself executing each segment smoothly. Picture yourself flying through those burpees and lunges like you're dodging a horde of zombies. Keeping a clear mental image helps with performance—believe in your training!

Conclusion:

John, you’ve already shown that you're a force to be reckoned with in the Hyrox arena. You’ve got the speed, and now it’s time to bolster your strength! Remember, “The only way to get better is to push your limits.” Your performance in Stockholm was stellar, and with a little fine-tuning, you’ll be even tougher to beat next time. Keep pushing, stay focused, and don’t forget to have fun along the way. Just like burpees, there’s nothing quite as satisfying as crushing your limits! 💥💪

Keep grinding, and I’ll see you at the next race, ready to unleash even more potential!

– The Rox-Coach