Mckelvie Mark Hyrox Result

Overall Performance:

Mark, you absolutely crushed it at the 2024 Stockholm Hyrox event! Finishing overall 15th out of 650 athletes and 5th in your age group is no small feat—you're definitely in the top 2% of competitors. Your total time of 01:02:53 shows you’ve got the endurance and speed to make waves in this competition. With a total running time of 00:29:47, you’re about 2:33 faster than the average, which is a fantastic indicator that you lean more towards a runner profile. However, there’s always room for improvement, and it looks like your pacing strategy led to some inconsistencies in your transitions and strength segments. You started strong, but we need to ensure that strength doesn’t lag behind your speed as you push towards your ultimate goals. Remember: “You can’t climb the ladder of success with your hands in your pockets.” Keep pushing! 💪

Segments to Improve:

Now, let’s take a closer look at the segments where you can sharpen your skills and turn those weaknesses into strengths:

• Wall Balls (00:04:57, 43 slower than average):
  • Drill: Practice your wall balls with a focus on technique—ensure you're hitting the target consistently. Aim for sets of 10-15 repetitions with a squat to maximize your strength in the legs.
  • Form Correction: Keep your elbows high and maintain a tight core throughout the movement. Engage your legs to drive the ball up, not just your arms.
  • Training Routine: Incorporate a 10-minute EMOM (Every Minute on the Minute) of wall balls to build endurance under fatigue.
• Sandbag Lunges (00:03:57, 33 slower than average):
  • Drill: Start with lighter sandbags and focus on maintaining balance and form. Gradually increase the weight as your confidence and strength improve.
  • Form Correction: Ensure your front knee doesn’t pass your toes and keep a straight back. A mirror can be a great tool for this!
  • Training Routine: Incorporate lunges into your leg day routine and aim for 3 sets of 10-12 reps per leg, ensuring to vary the foot position (forward, backward, lateral).
• Sled Push (00:02:18, 5 slower than average):
  • Drill: Focus on explosive starts. Practice short, high-intensity sled pushes (20-30 meters) with adequate rest between sets.
  • Form Correction: Keep your back flat and lean into the sled. Use your legs more than your arms to push.
  • Training Routine: Work sled pushes into your leg and conditioning days, keeping the weight challenging but manageable for multiple sets.
• Sled Pull (00:03:37, 13 slower than average):
  • Drill: Focus on pulling technique. Keep your core engaged and pull with your legs to maintain power.
  • Form Correction: Use a harness that allows for optimal body positioning. Avoid bending too far forward.
  • Training Routine: Incorporate sled pulls into your weekly training, aiming for 3-5 sets with varying weights.
• Burpees Broad Jump (00:03:21, 5 slower than average):
  • Drill: Work on your explosive movements. Combine burpees with broad jumps in a circuit to build power.
  • Form Correction: Ensure your landing is soft with knees slightly bent to absorb the impact.
  • Training Routine: Create a high-intensity interval workout that includes these movements for timed efforts (30 seconds on, 30 seconds off).
• Rowing (00:04:35, 19 slower than average):
  • Drill: Focus on technique. A good catch and drive can significantly improve your times. Aim for consistent stroke rates.
  • Form Correction: Keep your back straight and pull the handle to your chest. Use your legs effectively.
  • Training Routine: Incorporate rowing intervals (500m sprints) into your cardio sessions for endurance and speed.

Race Strategies:

For your next race, let’s implement some strategies to ensure you maximize your performance:

• Pacing: Start strong but be mindful of your energy expenditure. You came in hot during the initial runs, but try to pace yourself more evenly throughout the running segments to maintain energy for strength tasks.
• Transition Time: Focus on your roxzone time. Practice quick transitions in workouts—they can save you precious seconds when it counts! Set up mock transitions during training and aim to improve that segment by 10-15%.
• Mindset: Stay mentally tough! Visualize success and remind yourself that each segment is an opportunity to show your hard work. “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”

Conclusion:

Mark, your performance in Stockholm was nothing short of inspiring! With your running prowess and a few adjustments in strength segments, you can easily ascend the ranks even further. Remember, every setback is a setup for a comeback. Let’s tackle these improvements head-on, and soon, you’ll be laughing your way past those segments you found tough—after all, what’s a Hyrox without a few challenges? Keep grinding, stay hungry, and let’s get ready to smash your next race! When the going gets tough, the tough get going! Let’s go! 💥🏆

- The Rox-Coach