Logue Michael Hyrox Result

Overall Performance:

Hey Michael, first off, massive respect for your performance at the 2024 Stockholm Hyrox! Finishing 15th overall and 5th in your age group is no small feat—you're in the top 8% of 168 athletes and the top 11% in your age group! You’ve got the heart of a lion and the legs of a gazelle. Your overall time of 01:01:31 is impressive, especially considering your total running time of 00:29:10, which is 01:25 faster than average. This indicates a stronger running profile, and you clearly know how to get those legs moving! 🏆

However, let’s talk pacing. Your first running lap was a bit of a rocket launch at 00:03:13—14 seconds faster than average—this might have left you feeling a bit gasping for air later on. It’s great to have that burst of speed, but remember, pacing is everything in Hyrox. You want to reserve that energy for the latter stages, especially when the weights start getting heavy. Overall, you have a strong running profile, but we need to dial in those strength segments to boost your overall performance.

Segments to Improve:

Now, let’s break down those segments where there’s room for improvement:

• Burpees Broad Jump (00:03:21) - This was the slowest segment for you, 34 seconds behind average. Focus on form; remember, it’s not just about speed but also about efficiency. Try doing burpee drills where you focus on minimizing ground contact time. Work on your explosiveness with box jumps and broad jumps separately. Aim for 3-4 sets of 10 reps, focusing on landing softly and transitioning quickly.
• Sled Push (00:02:37) - A solid push but still 10 seconds off the average. Work on your leg drive and core stability. Incorporate heavy sled pushes into your routine, aiming for 3 sets of 20-30 meters. Focus on pushing with your legs while keeping your body low and engaged. Consider using bands for resistance training to mimic the sled push fatigue.
• Sled Pull (00:04:05) - 4 seconds slower than average. This one can be tough after running, so let’s build that upper body strength. Include deadlifts and bent-over rows in your training to strengthen your back and grip. Try to incorporate 3-4 sets of 10-12 reps, focusing on form and control.
• Sandbag Lunges (00:03:35) - This segment is crucial for building leg strength while maintaining endurance. You were 13 seconds off the average here. Try doing weighted lunges with the sandbag, focusing on stepping deep and driving through the front heel. Aim for 3 sets of 10 lunges per leg, and don’t forget to mix in some mobility work to improve your range of motion.

Additionally, your Roxzone time was 00:04:47, which is 57 seconds slower than average. This indicates you may have spent more time transitioning than necessary. Focus on quick changes between exercises—practice your transitions in training to make them second nature. Time your rest periods and aim to minimize downtime during the race.

Race Strategies:

For your next competition, let’s implement some solid race strategies:

• Pacing Strategy: Start strong but controlled in the first running segment. Aim for 5-10 seconds slower than your best to save energy for later. You’ll thank me when you’re flying into the final laps!
• Segment Focus: As you approach each strength segment, mentally prepare for the transition. Visualize yourself executing each exercise efficiently—this mental rehearsal can make a world of difference.
• Nutrition and Hydration: Don’t forget to fuel up properly before and during the race. Proper hydration will help maintain performance, especially in the later rounds. Consider using electrolyte drinks as part of your race strategy.
• Mindset: Channel your inner Goggins—remember, "You are never done. You are only getting started." Every time you want to quit, remind yourself why you started. 💪

Conclusion:

Michael, you're already performing at an elite level, and with focused training on those segments, you can elevate your game even further. Remember, it’s about progress, not perfection. Every rep, every set, every second counts. As you train, keep in mind that “The only easy day was yesterday.” So gear up, hit those segments hard, and show them what you’re made of! You’ve got this! 💥

Keep pushing, keep striving, and when you feel like quitting—just remember to get after it! You’re not just competing; you’re setting the standard. Until next time, keep crushing it! I’m Rox-Coach, and I believe in your potential!