Hellyer Tilden Hyrox Result

Overall Performance:

Tilden, first off, let me say you put in a solid effort at the 2024 Stockholm Hyrox event! Finishing in the top 80% of 510 athletes is no small feat—keep that fire burning! Your overall time of 01:29:48 shows you’ve got the grit to work hard. But let’s break it down: your pacing was a bit of a rollercoaster ride. Starting strong with a fast first lap is commendable, but it seems like you may have overcooked it a bit. Your first running segment was 00:04:30, which is 16 seconds faster than average—great for a warm-up lap, but it might have cost you later in the race. Overall, your total running time of 00:45:03 is about 34 seconds slower than average, indicating that while you have that runner's profile, we need to fine-tune your endurance and pacing strategies to really unlock your potential. You clearly excel in certain strength-based exercises like the Ski Erg and Wall Balls, but we’ve got some work to do on the running segments, especially towards the end of the race.

Segments to Improve:

Let’s zero in on a few segments where you can flip the script and turn weaknesses into strengths:

• Running 5 (00:06:32) - 44 seconds slower than average: This segment was a significant slowdown. To tackle this, focus on endurance running sessions where you maintain a steady pace over longer distances. Incorporate tempo runs once a week, gradually increasing the distance. Aim for a 20-minute continuous run at a pace that’s challenging but sustainable. This builds your aerobic capacity and helps you maintain pace longer during the race.
• Sled Pull (00:05:18) - 5 seconds slower than average: To improve this, you need to build strength and technique. Incorporate sled pulls into your weekly routine. Start with lighter weights, focusing on maintaining a strong posture and using your legs instead of just your arms. Gradually increase the weight as your form improves. Also, include resistance band training to strengthen your back and legs, which will help in pulling that sled efficiently.
• Roxzone (00:11:07) - 3 minutes and 46 seconds slower than average: This indicates a need for improvement in your transition times and overall fitness. Practice transitioning quickly between exercises to minimize rest time. You can set up mock races or circuits where you flow from one movement to the next without resting. Focus on drills that combine running with strength exercises, like kettlebell swings followed by a short run, to simulate race conditions.

Race Strategies:

Now that we’ve got some target areas, let’s talk strategies to implement during the race:

• Pacing Strategy: Start strong, but keep an eye on your watch! The first running segment is a great place to get your legs moving, but aim to settle into a pace that you can maintain for the duration of the race. A good rule of thumb is to aim for the second and third running segments to be your steady pace.
• Breath Control: Remember that you’re not just racing against others; you're racing against yourself. Focus on your breath during transitions, especially after high-intensity exercises. A few deep breaths can help rejuvenate your energy levels before hitting the next run.
• Practice the Transitions: Set up practice sessions where you can work specifically on transitioning between exercises. The smoother you are, the less time you’ll spend in the Roxzone. Think of it as a relay race where every second counts!

Conclusion:

Tilden, you have the potential to really crush your next Hyrox event. Remember, it’s all about consistency and getting comfortable with discomfort. As David Goggins says, “You are not going to find your best self when you’re comfortable.” 💪 Embrace the grind, work on those segments we highlighted, and keep pushing your limits. You’ve got the heart; now let’s refine those skills and strategies to match. And remember, if running was easy, it would be called 'walking'! 😄 Keep that humor alive, stay focused, and let’s get after it! The road to greatness is paved with sweat, and I’m here to help you every step of the way. You’ve got this, Tilden! Keep pushing your limits, and I look forward to seeing your progress. The Rox-Coach is always here for you!