Hunt Neill Hyrox Result

Overall Performance:

Neill, you put up a solid fight at the 2024 Stockholm Hyrox event, finishing with a time of 01:19:23. That ranks you in the top 42% overall and 40% in your age group—an impressive feat! Your Total Running Time of 00:36:40 was 03:22 faster than average, showcasing your strong runner profile. You clearly have those legs for speed, but let’s not forget that Hyrox is a hybrid beast. Your pacing was a bit off in the early segments, with your first run coming in at 00:04:21, which is something to think about as you push towards your goals. You started too conservatively and found a better rhythm in the latter runs. Remember, “You can’t climb the ladder of success with your hands in your pockets.”

Segments to Improve:

Now, let’s dive into the segments where the potential for improvement is enormous:

• Burpees Broad Jump: 00:06:30 (1:45 slower than average)

This segment was your slowest, and we need to turn this around. Focus on explosive movements and pacing. Incorporate burpee box jump overs into your training to build both strength and explosive power. Aim for 3-4 sets of 10 reps, ensuring you maintain proper form. Break it down: do a burpee, jump up, and land on a box. This will help with your transition speed and efficiency.

• Wall Balls: 00:06:50 (1:00 slower than average)

Wall balls can be deceptively tough. Focus on your squat depth and the height of your throw. Try weighted squat to overhead press drills to enhance strength and technique. 4 sets of 15 reps with a moderate weight should do the trick. Also, practice your breathing: inhale on the squat, exhale explosively on the throw.

• Sandbag Lunges: 00:05:19 (0:42 slower than average)

Sandbag lunges can be brutal, but they’re great for your legs. Incorporate weighted step-ups and walking lunges into your routine. Try 3 sets of 20 total lunges (10 per leg) with the sandbag on your shoulder to mimic race conditions. Focus on maintaining a tight core to keep your balance.

• Ski Erg: 00:04:36 (0:16 slower than average)

Time to get those arms moving! To improve your Ski Erg segment, add ski erg intervals into your routine. Go hard for 30 seconds, then recover for 30 seconds. Repeat this for 10-15 minutes. Focus on using your legs and core to drive the movement, not just your arms.

• Sled Pull: 00:04:29 (0:00 slower than average)

This one is tricky because it’s about strength and endurance. Incorporate sled pulls with varying weights into your training—aim for 4 sets of 30 meters with a heavy load. Don't underestimate the importance of grip strength; add some farmer's carries to your routine too!

Race Strategies:

Implementing smart strategies during the race can also give you an edge:

• Pacing: Start a bit faster than you did this time. Aim for a consistent effort across all running segments. If you feel good, pick up the pace slightly in the last two runs.
• Transitions: Work on your transition speed in the Roxzone. The goal is to minimize downtime. Practice quick changes between exercises during your training sessions to mimic race conditions.
• Mindset: Keep a strong mental focus. Use mantras or quotes that resonate with you, like “Stay hard!” or “Embrace the suck!” to push through the tough parts.

Conclusion:

Neill, you’re already in a fantastic position with your running speed, but it’s time to tighten up those weaknesses and turn them into strengths. Remember, “It’s not about being the best, but being better than you were yesterday.” Keep pushing your limits, stay committed to those drills, and you’ll see the improvements you’re looking for. And hey, after all this hard work, maybe treat yourself to a post-workout snack that isn’t just a protein shake—life's too short for just shakes, right? 💪💥

Keep grinding, Neill! You’ve got this! The Rox-Coach is here to help you every step of the way. 🏆