de Gruchy Simon Hyrox Result

Overall Performance:

Simon, first and foremost, huge respect for your commitment and performance in the 2024 Stockholm Hyrox event! Finishing in the top 27% overall and 33% in your age group is no small feat. Your overall time of 01:15:20 showcases your dedication and hard work. However, let’s dig into the details to unveil your true potential.

Your pacing strategy seems to have had a bit of a rollercoaster vibe—starting off with a strong Running 1 at 00:04:22 but then slowing down in subsequent runs. This indicates that while you have the speed in your legs, pacing might not be your best friend yet. Your total running time of 00:39:14 is notably slower than average, suggesting that while you excel in strength-based segments (like the Ski Erg and Sled Push), you might need to ramp up your running endurance to balance things out.

In short, Simon, you have a solid hybrid profile, but it’s clear that your strength shines through more than your running. Let’s turn that around and create a beastly balance!

Segments to Improve:

• Burpees Broad Jump (00:06:04) - This segment was a tough nut to crack for you, coming in significantly slower than average. Burpees can be a cardio-crusher, especially when combined with explosive movements like broad jumps. To improve here, focus on conditioning and explosive power.
• Drills: Incorporate Tabata-style burpees in your training. Go hard for 20 seconds, rest for 10, and repeat for 8 rounds. This will build your endurance while also improving your speed in this segment.
• Technique: Ensure you’re getting a full jump and landing softly on your feet to maintain momentum. Think of it as a dance move—graceful but powerful!
• Running Total (00:39:14) - You’ve got a bit of work to do here. Since this is slower than average, we need to boost your running endurance and speed.
• Drills: Incorporate interval training into your weekly routine. For example, run 400m at a pace that feels challenging and then rest for a minute. Repeat this 6-8 times. This will improve both your speed and endurance.
• Long Runs: Dedicate one day a week to long, slow runs. Aim for 60 minutes or more at a steady pace to build that endurance base. Think of it as a long, scenic stroll—just with a bit more sweat.

Race Strategies:

During the race, pacing is key. Start at a controlled pace in the Running 1 segment. It’s easy to get carried away with adrenaline, but remember: "Slow is smooth, and smooth is fast." Keep your heart rate in check, and save some energy for the later runs where you can really push it. You want to finish strong, not like a car running on fumes!

Also, practice quick transitions between exercises. The Roxzone time of 00:06:34 shows there’s room for improvement. Visualize your transitions as part of your workout. Instead of seeing them as breaks, think of them as mini-challenges to beat your own best time. It’s like a game of hopscotch—except much sweatier and with more burpees!

Conclusion:

Simon, remember, every setback is a setup for a comeback! Your performance is a testament to your hard work, but there’s always room for improvement. Embrace the grind, own those burpees, and let’s turn that running into a weapon!

As David Goggins says, "You are not going to find the answers. You are going to have to create them." So, let's create greatness together! And hey, if running were easy, it would be called 'standing.' You've got this! 💪💥🏆

Keep pushing, Simon! The Rox-Coach is here to help you unleash your true potential!