Stott Kevin Hyrox Result

Overall Performance:

Kevin, you tackled the 2024 Stockholm Hyrox with determination, finishing with an overall time of 1:46:42, placing you in the top 88% of all competitors! That's no small feat—your grit and tenacity are truly commendable. Your pacing, however, seemed to have a bit of a rollercoaster vibe. You hit some strong segments, particularly in the Sled Push and Sled Pull, but you also had a couple of slower points, especially in the Burpees Broad Jump and the Roxzone transitions. This hints at a hybrid profile, but with a slight lean towards running. It looks like your running time of 53:03 is a bit slower than average, suggesting that while you have solid strength, you might need to sharpen your running efficiency to truly excel. Remember, “The only way to achieve the impossible is to believe it is possible.” 🚀

Segments to Improve:

Now, let's break down those segments that need a little TLC.

• Burpees Broad Jump (10:23):

This segment really held you back, clocking in at 3:09 slower than average. The key here is to work on your explosive power and conditioning. Burpees can be a killer if your technique isn't on point. Here’s what you can do:

• Drills: Incorporate a burpee variation into your weekly routine, like the “Burpee Box Jump,” to enhance explosiveness.
• Technique: Focus on maintaining a tight core and landing softly. Use a mirror or record yourself to check form—remember, it’s not just about speed; it’s about efficiency.
• Conditioning: High-intensity interval training (HIIT) can help. Try 30 seconds of burpees followed by 30 seconds of rest, for 5 rounds.
• Total Running Time (53:03):

Given that you're 1:11 slower than average, it’s time to kick it into high gear for your running training. Here’s how:

• Long Runs: Incorporate at least one long run per week, focusing on pacing. Aim for a conversational pace to build endurance.
• Speed Work: Add intervals to your training—400m repeats at a faster pace with equal rest. This will help in building your speed and anaerobic capacity.
• Tempo Runs: Incorporate tempo runs where you run at a pace slightly slower than your best 5K pace. This will improve your lactate threshold.

Race Strategies:

During your next Hyrox, consider these strategies:

• Pacing: Start with a slightly conservative pace, especially in the early runs. This will help you maintain energy for those grueling strength segments.
• Transition Efficiency: Focus on your Roxzone time. Practice quick transitions in training—every second counts. Get in and out of each station like a ninja! 🥷
• Breathing: Remember to control your breathing during the strength segments. It can prevent fatigue and help maintain performance.

Conclusion:

Kevin, you’ve shown great potential in this race. With a bit of focused training on your weaker segments and improved strategies for race day, I believe you'll smash your next Hyrox! Remember, “If you’re going through hell, keep going.” So don’t back down; dig deep, stay consistent, and keep pushing those boundaries. You’ve got this! 💪

And hey, if Hyrox had a motto, it might just be: “If it doesn’t challenge you, it won’t change you.” So embrace the grind, and let’s turn those segments into strengths for your next challenge. Let’s go, Kevin! The Rox-Coach is here to help you every step of the way!