Farrell Philip Hyrox Result

Overall Performance:

Hey Philip, first off, let me say—congratulations on a solid performance at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:14:29 places you in the top 24% of 1,096 athletes, and top 29% in your age group. That's something to be proud of! Your total running time of 00:36:56 was 42 seconds faster than average, indicating that you have a strong runner profile. However, we need to address some areas that could really elevate your game.

Looking at your pacing, you started strong but then seemed to lose a bit of steam in the middle segments. This might suggest that you went out a bit too fast in the initial running segment (00:04:05). Starting strong is great, but you want to maintain that momentum, not just burn out early. Let's dive into where you can leverage your strengths and tackle those weaknesses—because you know what they say: "The only thing worse than being blind is having sight but no vision." Let's sharpen that vision!

Segments to Improve:

• Burpees Broad Jump (00:04:31) - This segment was a tough one for you, coming in 10 seconds slower than average. Burpees can be exhausting, especially when you’re trying to jump as far as you can. Focus on explosive power and efficiency.
  • Drills: Try incorporating box jumps and depth jumps into your routine to build explosiveness. Aim for 3-4 sets of 8-10 reps, focusing on form.
  • Form Correction: Ensure that your burpee is efficient—keep your chest up, and land softly to reduce fatigue. You can also practice quick transitions between the push-up and the jump.
• Sandbag Lunges (00:04:23) - You were 6 seconds slower than average here. Lunges can be a real leg burner, especially in a Hyrox.
  • Drills: Incorporate weighted lunges into your training. Aim for 3-4 sets of 10-12 reps, alternating legs. You can also mix in some walking lunges for endurance.
  • Form Correction: Focus on keeping your front knee over your ankle to improve your lunge efficiency. Try to maintain an upright torso to engage your core.
• Sled Pull (00:04:08) - You were just 2 seconds faster than average, but there’s room for improvement here.
  • Drills: Incorporate heavy sled pulls into your training. Work on shorter distances with heavier loads to improve strength and endurance. Aim for 4-6 sets of 20-30 meters.
  • Form Correction: Keep your back straight and drive your legs; don’t just pull with your arms. Engage your core and keep a steady pace.
• Roxzone (00:06:55) - Your transition time was 1 minute and 26 seconds slower than average. This indicates you may need to work on your overall fitness and efficiency in transitions.
  • Drills: Practice transitioning between exercises with minimal rest. Set up a circuit with your key Hyrox movements and try to minimize downtime.
  • Strategy: Create a mental checklist for transitions to streamline your process. Think of it as your pit stop—quick, efficient, and back to the race!

Race Strategies:

Here’s how to maximize your race performance:

• Pacing: Start strong but have a plan to maintain your pace. Don’t let adrenaline take over at the beginning; instead, set a target pace for each segment.
• Breathing: Focus on controlled breathing during the transitions. This will help you recover faster and be ready for the next challenge.
• Visualization: Before race day, visualize the course and how you’ll tackle each segment. Picture yourself nailing those transitions and powering through the tough spots.

Conclusion:

Philip, remember, every setback is a setup for a comeback. You already have a solid foundation, and with targeted improvements, you’ll crush your next Hyrox! “You don’t get what you wish for; you get what you work for.” Time to roll up those sleeves and get to work! 💪

Keep your head up, stay focused, and know that every workout is a step towards greatness. I’m here to help you get there. Let’s turn those weaknesses into strengths and get you on the podium in no time! Until next time, keep grinding—because the only bad workout is the one that didn’t happen! 🏆

Yours in fitness,

The Rox-Coach