Dornan David Hyrox Result

Overall Performance:

David, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:21:25, placing you in the top 49% of a competitive field of 918 athletes. Your total running time of 00:36:49 was impressive—03:59 faster than average! This indicates you have a strong running profile, which is fantastic. However, your pacing in the first and second running segments suggests that you might have started a bit too fast, as indicated in the 32nd percentile. Finding that balance between speed and endurance will be crucial in your training moving forward.

While you excelled in running, your performance in strength-based segments like Ski Erg, Sled Push, and Wall Balls showed some room for growth. Remember, Hyrox is a hybrid competition, and being a one-trick pony won’t cut it! As Jocko Willink says, “Discipline equals freedom.” Let’s tighten up those strength segments so you can dominate the race from start to finish. 🏆

Segments to Improve:

Now, let's break down the segments where improvement will make the biggest impact:

• Wall Balls (00:07:10): This was your slowest segment, with a 01:07 time deficit compared to the average. Focus on your form: aim for a consistent squat depth and ensure you’re using your legs to propel the ball. A good drill is the Wall Ball Stress Test: perform 10 reps every minute on the minute (EMOM) for 10 minutes. This will help build endurance and consistency.
• Burpees Broad Jump (00:05:55): Being 59 seconds slower than average shows this segment needs some love! Work on your transitions—practice moving quickly from the burpee to the jump. Try Burpee Box Jumps to increase explosiveness and speed. Do 5 rounds of 5 burpees followed by 5 box jumps, with minimal rest.
• Ski Erg (00:04:52): A 30-second deficit indicates a need for efficiency. Focus on your stroke rate and breathing pattern. A great drill is the Ski Erg Intervals: 30 seconds hard, 30 seconds easy for 10 rounds. This will help build your power and endurance.
• Sled Push (00:03:00): With a 14-second slower time, work on your pushing technique. Ensure your body is low with a strong, stable core. Practice Weighted Sled Pushes at varying distances to improve your strength and speed.
• Sled Pull (00:04:51): This was also a bit slow. Focus on your grip and stance. Incorporate Sled Pull Drills with a focus on explosiveness, ensuring you use your legs effectively. Do 4 sets of 20 meters with maximum effort.
• Sandbag Lunges (00:04:55): With a marginal time deficit, work on your lunging technique. Incorporate Weighted Lunges with a sandbag on your shoulders. Aim for 4 sets of 10 lunges per leg, focusing on form and depth.

Improving these segments will not only increase your overall time but also boost your confidence in your strength capabilities. Remember, “You are your only limit.” 💪

Race Strategies:

Let’s refine your approach for the next race:

• Pacing: Start strong but not too fast! Use the first 1-2 running segments to find your rhythm. A good rule of thumb is to aim for a pace you can maintain without gasping for air.
• Transitions: Your Roxzone time of 00:06:59 was 42 seconds slower than average. Work on your transitions by setting up mock races where you practice moving quickly from one exercise to the next. Be disciplined in maintaining that flow!
• Fueling: Make sure you’re adequately fueled before the race. A well-balanced meal 2-3 hours prior to the start will keep your energy levels high. Don’t forget hydration—“Water is your best friend!”
• Mindset: Embrace the grind! When it gets tough, remember Goggins’ words: “You can't hurt me.” Push through the discomfort and focus on your goals.

Conclusion:

David, you’ve got the potential to take your Hyrox game to the next level. With a stronger focus on your weak areas and a solid race strategy, you’ll be well on your way to smashing your personal records. Remember, every rep and every lap counts. Keep pushing, keep grinding, and know that the finish line is just the beginning of your next challenge! 💥

As you embark on this journey, remember: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” Let’s get to work, David! You’ve got this! - The Rox-Coach