Currie John Hyrox Result

Overall Performance:

Hey John! First off, let’s give you a huge shoutout for your performance at the 2024 Stockholm Hyrox! Ranking 89th overall out of 1096 athletes and 19th in your age group is no small feat—you're in the top 8%! 🏆 Your overall time of 01:06:45 is impressive, especially considering your total running time of 32:57, which is a solid 1:04 faster than average. This suggests you definitely have a runner’s profile, so let's leverage that speed!

However, your pacing showed a bit of a mixed bag. You started off strong with Running 1 at 3:37, but then you hit a slower pace in the latter half of the race. It looks like you might have gone out too fast, which can be a trap we all fall into. Remember, pacing is key; it’s not a sprint, it’s a marathon disguised as a Hyrox! 💪

Segments to Improve:

Now, let’s talk about those segments that need some love. The Sled Push, Sled Pull, and Wall Balls are where you can seriously up your game. Here’s how:

• Sled Push (00:02:22) - This was a bit slower than average. To improve this strength-based exercise, focus on:
  • Strength Training: Incorporate heavy sled pushes into your training at least once a week. Aim for short, intense bursts of 20-30 meters with adequate rest in between to build power.
  • Technique Focus: Keep your body low, drive through your heels, and engage your core. Practice pushing with a focus on explosive power, rather than just going through the motions.
• Sled Pull (00:04:12) - This was your slowest segment, so let’s dial it in:
  • Resistance Training: Use a resistance band or a weighted vest while performing sled pulls to build strength. Gradually increase the weight as you get stronger.
  • Drill for Technique: Practice pulling the sled with a straight back and avoid leaning too far forward. Work on pulling with your arms while keeping your legs engaged.
• Wall Balls (00:04:38) - You were slightly slower here too, so:
  • Volume Work: Incorporate high-rep wall ball workouts into your routine. Aim for sets of 15-20 reps, focusing on consistent form and rhythm.
  • Core Strength: Strengthen your core with exercises like planks and Russian twists, which will improve your wall ball performance significantly.

Additionally, your Roxzone time of 5:50 was 1:19 slower than average. This indicates you spent more time in transition. Improving your overall fitness and transition strategies will really help. Consider circuit training to merge your strength and cardio workouts; this will help you adapt to the demands of transitioning smoothly.

Race Strategies:

For your next race, here are strategies that will help you shine:

• Pacing Strategy: Start a bit slower; allow your body to warm up into the race. Aim for a negative split where you run the second half faster than the first. Remember, slow is smooth, and smooth is fast!
• Transition Practice: Set up mock transitions during your training. Time yourself moving from one station to another to build muscle memory.
• Stay Hydrated and Fueled: Make sure to practice your nutrition strategies before the race. A little fuel goes a long way in performance!

Conclusion:

John, you have some amazing strengths, especially your running speed. With a little focus on those weaker segments and a smart pacing strategy, you can crush your next Hyrox event! Remember, it’s not just about how hard you work, but how smart you work. As David Goggins says, “You are not going to outwork me.” So, let’s get to work! 😤💥

Keep that fire burning, and don’t forget to enjoy the journey as much as the destination. You’ve got this, and I’m here to help you every step of the way! The Rox-Coach believes in you! 💪