Smith Scott Hyrox Result

Overall Performance:

Hey Scott! First off, massive shout-out for your performance at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:14:26 puts you in the top 10% of 2450 athletes—now that's what I call a strong showing! Your total running time of 36:02 is impressive, especially being 01:35 faster than the average. This indicates that you’ve got a solid runner profile, and you definitely know how to move those legs! 🏃‍♂️💨

However, there are a few areas where you lost some time, particularly in the Wall Balls and Sled Pull. It seems like your pacing strategy may have started a bit too fast with Running 1, which could have affected your performance in the latter segments. Remember, it’s not just about going fast; it’s about maintaining that speed throughout the race.

Segments to Improve:

• Wall Balls (00:06:30) - This segment took you a whopping 01:08 slower than average, landing in the 51st percentile rank. To turn this around:
• Practice Technique: Focus on your squat depth and throwing motion. Use a wall ball that’s challenging but manageable, and work on hitting the target consistently. Aim for 3 sets of 15 reps with rest in between.
• Endurance Conditioning: Incorporate a circuit of wall balls, thrusters, and squat jumps into your training. This should help build both strength and endurance for the movement. Try 4 rounds of 10 wall balls, 10 thrusters, and 10 squat jumps with minimal rest.
• Sled Pull (00:04:21) - Coming in at 11 seconds slower than average and a 31st percentile rank means there’s room to improve here too:
• Strength Training: Incorporate sled pulls and rows into your weekly routine. Aim for heavier weights with lower reps (4-6) to build strength. Work on your grip and body positioning as well.
• Technique Drills: Practice starting from a dead stop on the sled. Work on pulling explosively whilst keeping your core engaged. You can also add resistance bands to mimic the sled pull motion in your gym sessions.
• Roxzone (00:06:47) - Spending over a minute longer than average here indicates a need for improved transition times:
• Transition Drills: Create a mock race environment where you practice moving quickly between exercises. Time yourself and try to beat your previous transitions.
• Overall Fitness: Increase your overall cardiovascular fitness. Incorporate high-intensity interval training (HIIT) into your routine—this will help you maintain stamina while reducing transition times.

Race Strategies:

• Pacing: Start strong but controlled. You’re a strong runner, but remember that the first segment sets the tone for the rest of the race. Aim for a pace that you can maintain throughout, especially in the early laps.
• Breathing: Focus on your breathing as you transition from running to strength segments. This will help you maintain your heart rate and keep you calm under pressure.
• Visualize: Before your next race, visualize yourself moving smoothly through each segment. Imagine nailing your wall balls, crushing the sled pull, and flying through transitions. Mental preparation is half the battle!

Conclusion:

Scott, you’ve demonstrated fantastic potential in your Hyrox journey. With focused training on the Wall Balls, Sled Pull, and improving your transition times, you can elevate your performance even further. Remember, pain is just weakness leaving the body! And as David Goggins would say, “You are never done. You are not finished. You are just starting.” Keep pushing those limits, and don’t forget to have fun along the way! 💪💥

Every set, every rep, and every transition is a step closer to your goals. Now go out there and crush it at the next race! The Rox-Coach believes in you! 🏆