Milne Andrew Hyrox Result

Overall Performance:

Andrew, first off, huge shoutout for your effort at the 2024 Stockholm Hyrox! You finished strong with an overall rank of 977, putting you in the top 89% of 1096 athletes. That's no small feat! You also placed 193rd in your age group of 35-39, landing you in the top 92%. Your overall time of 01:46:46 is commendable, especially considering your total running time of 00:51:18, which is 40 seconds faster than the average. This suggests you’ve got a strong running profile, which is a huge advantage in a sport that’s as much about endurance as it is about strength. However, let’s dive a bit deeper into your performance.

Looking at your pacing, it seems you started off with a bit of a sprint, clocking in 00:05:28 for Running 1, which was 9 seconds slower than average. This indicates a slight over-commitment early on. You’ve got the speed, but we need to ensure you’re managing your energy effectively. Think of your pacing like a fine wine; it should be savored, not chugged! 🍷

Segments to Improve:

Let’s tackle the segments where you can really level up:

• Wall Balls: 00:09:48 (53 seconds slower than average)
• Burpees Broad Jump: 00:08:01 (49 seconds slower than average)
• Roxzone: 00:10:58 (1 minute 32 seconds slower than average)

Wall Balls: This was your toughest segment. To improve, I suggest increasing your overall strength and conditioning. Incorporate high-rep wall ball workouts into your routine, aiming for sets of 15-20 reps. Focus on your squat depth and explosive movement as you throw the ball. Try doing wall balls in intervals with short rest times to simulate race conditions. Keep that core tight; you want your wall ball game to be as solid as a rock! 🪨

Burpees Broad Jump: These can be a real cardio killer, but they’re essential for Hyrox. Focus on improving your explosive power through plyometric exercises. Include box jumps, broad jumps, and kettlebell swings in your training. Start with short sets and gradually increase the intensity. Remember, it’s not just about getting over the bar; it’s about getting there with style! ✨

Roxzone: You spent a bit too much time here. Improving your overall fitness and transition time will help massively. Implement “transition drills” into your workouts, where you practice moving from one exercise to another with minimal downtime. For instance, practice quick transitions from running to wall balls or burpees to keep your heart rate up. Think of it as a dance; if you trip on the transitions, the whole performance feels off! 💃

Race Strategies:

Now, let’s talk strategies that can help you in future races:

• Pacing is Key: Start conservatively, especially on the first run. Find your rhythm before hitting the strength stations. Remember, it’s a marathon, not a sprint! 🏃‍♂️💨
• Mind the Transitions: Practice those transitions in your training. The faster you can switch gears, the more energy you’ll conserve for the later segments.
• Stay Relaxed: During the Wall Balls and Burpees, focus on breathing and staying relaxed. Tension will slow you down. If you feel tight, just remember: "You are not a statue; you are a moving masterpiece!"

Conclusion:

Andrew, you’ve got a strong foundation to build upon! With a bit of focus on your weaker segments and improved strategies, I see you smashing through those barriers in no time. Remember, “The only way to get better is to push through the pain!” Embrace the grind, and keep those goals in sight. And hey, if wall balls were easy, they’d be called “couch potatoes.” Let’s get after it! 💥

Keep pushing, stay motivated, and make every rep count. You’re on your way to greatness! I’m here to guide you through this journey. Let’s get it, Andrew! The Rox-Coach is in your corner! 💪