Reid Roger Hyrox Result

Overall Performance:

Roger, your performance at the 2024 London Hyrox was nothing short of impressive, finishing 216th overall out of 2308 athletes and clinching 2nd place in your age group—top 9% and top 3% respectively! That's a testament to your hard work and dedication. Your overall time of 01:09:15 and a total running time of 00:32:32, which is 2:41 faster than average, shows that you’ve got a solid runner profile. However, your pacing in the first running segment (00:04:59) was a bit off, coming in 1:04 slower than average. It seems you might have started a little too conservatively, but you made up for it with a blistering second running segment (00:03:38), which was 33 seconds faster than average. This is a classic case of “better late than never”! Just remember, pacing is key—find that sweet spot where you can push but not overextend.

Segments to Improve:

Now, let’s get down to business and look at the segments where you can really crank it up:

• Burpees Broad Jump (00:05:07): This was your slowest segment, 1:17 slower than average. To improve, focus on your explosiveness and rhythm. Incorporate drills like "Burpee Box Jumps" to simulate the movement with added intensity. You can also practice “Burpee Ladder” workouts—doing burpees in sets while gradually increasing the number of reps.
• Sandbag Lunges (00:04:28): Coming in 34 seconds slower, it’s time to enhance your leg strength and stability. Try “Weighted Step-Ups” and “Reverse Lunges” with a sandbag. These will help you build the strength and control you'll need to blitz this segment. Also, practice lunging with a pause at the bottom to develop explosive strength out of the lunge position.
• Wall Balls (00:05:10): At 17 seconds slower than average, you may benefit from working on your coordination and endurance. Use a wall ball strategy of “10-10-10”—10 reps, rest for 10 seconds, and repeat for several sets. Focus on your squat depth and catching the ball at the right angle to maximize your next throw.
• Sled Pull (00:04:04) & Sled Push (00:02:31): These segments need a little extra love, coming in slower than average by 13 seconds and 7 seconds, respectively. Incorporate “Sled Drags” into your routine, focusing on short, explosive pulls. Aim for a mix of weighted and unweighted sled pulls to build both strength and speed. For the sled push, consider doing it in shorter, more intense intervals to mimic race conditions.

Race Strategies:

As you prepare for your next Hyrox challenge, consider these strategies:

• Pacing: Aim to start your first run slightly faster than you did this time. A gradual increase in speed is key; find your rhythm and then push harder in the second and third runs.
• Transitions: Your Roxzone time of 5:17 was 27 seconds slower than average. Practice your transitions between exercises, ensuring you know your gear lay-out for a smooth switch. Consider running a few laps around your gym with quick changes in exercises to mimic race transitions.
• Mindset: Embrace the discomfort! Remember what Goggins says: “The only way to get better is to embrace the suck.” When you feel the fatigue creeping in, remind yourself that’s where the growth happens.

Conclusion:

Roger, your performance is a solid foundation to build on. You’ve proven that you can dominate on the run, now it’s time to match that with your strength segments. The sky's the limit when you put in the work. Remember, “It’s not about how hard you hit, it’s about how hard you can get hit and keep moving forward.” Train hard, stay focused, and don’t shy away from the grind! With your determination, a few tweaks in your training, and a revamped race strategy, you’re on the path to not just improving but dominating in your next Hyrox. Let's turn those weaknesses into strengths! 💪💥

Keep pushing your limits, Roger. The Rox-Coach is here to guide you every step of the way! 🏆