Stewart Kyle Hyrox Result

Overall Performance:

Kyle, you've done an outstanding job at the 2024 Stockholm Hyrox race, finishing 36th overall and 6th in your age group! That places you in the top 21% and 19% of your respective categories. This is no small feat! 🚀 Your overall time of 01:08:07 is impressive, especially considering your total running time of 00:32:04, which is 1:15 faster than the average. This indicates a strong runner profile, which is great, but we need to balance that with improvements in strength-based segments!

Looking at your pacing, it seems you took off like a rocket in the first running segment, coming in at 00:03:30—10 seconds faster than average. While this shows your great speed, it may have cost you some energy for the subsequent strength segments. Remember, Hyrox is a marathon, not a sprint! We need to find that sweet spot in pacing where you can maintain speed without burning out too early.

Segments to Improve:

Now, let’s dive into the segments where there's room for growth. Here are the areas where you lost the most time, along with actionable strategies to turn those weaknesses into strengths:

• Burpees Broad Jump (00:03:45 - 00:00:51 slower than average):
  • Focus on explosive strength and technique. Practice burpee variations with a broad jump, ensuring you land softly to reduce impact.
  • Incorporate plyometric exercises like box jumps and tuck jumps into your routine. Aim for 3 sets of 10-15 reps, focusing on height and form.
  • Work on your rhythm; a smooth transition from the burpee to jump will save energy. Consider doing drills that combine burpees with short sprints.
• Wall Balls (00:05:31 - 00:00:51 slower than average):
  • Technique is key here. Practice wall ball drills focusing on squat depth and ball trajectory. Ensure you're using your legs to power the ball upward.
  • Incorporate strength training for your legs, such as squats and lunges, to improve power in your wall balls.
  • Try doing 50 wall balls with a partner and minimize rest time to simulate race conditions.
• Sled Pull (00:04:50 - 00:00:39 slower than average):
  • Work on your grip strength and core stability. Incorporate farmer's carries and planks into your routine.
  • Practice sled pulls at varying weights to build endurance and strength. Aim for 4-5 sets of 20-30 meters.
  • Consider interval training with shorter, faster pulls to increase your speed and efficiency.
• Sled Push (00:03:01 - 00:00:30 slower than average):
  • Focus on leg drive and body position. Keep your back flat and push through your heels. Do drill sets with 70-80% of your max weight for shorter distances.
  • Incorporate more leg presses and squats to strengthen your pushing power.
  • Practice quick transitions; speed is essential here, so rehearse your approach and exit strategies.
• Sandbag Lunges (00:04:01 - 00:00:25 slower than average):
  • Ensure your form is on point. Focus on knee tracking and keeping the weight close to your body.
  • Incorporate walking lunges with weight and aim for higher volume—3 sets of 15-20 reps each leg.
  • Include unilateral exercises like split squats to build strength and stability in each leg.

Race Strategies:

• Start strong but controlled! Your first run should be a solid pace, not a full-blown sprint. Consider dialing it back by 5-10 seconds to have more energy for the later strength segments.
• During transitions, focus on minimizing downtime. Have a mental checklist for your gear and be ready to move! Remember, every second counts. Think of it like a game of chess—every move matters!
• Fuel your body correctly before and during the race. A well-timed snack, maybe a banana or energy gel, could be a game-changer when you hit those strength segments.

Conclusion:

Kyle, you’ve laid a solid foundation with your running prowess. Now it’s time to build up the strength aspect to create that unstoppable hybrid athlete! Remember what David Goggins says, “The only way to get better is to push your limits.” So, get out there, embrace the grind, and let’s turn those weaknesses into strengths! 💪

Remember, it’s not about being better than someone else; it’s about being better than you were yesterday. Keep that fire burning and let’s tackle the next race with all you’ve got! The Rox-Coach believes in you! 💥🏆