Smith Stephen Hyrox Result

Overall Performance:

Stephen, you crushed it out there in Anaheim! Finishing 539th overall and 77th in your age group puts you in the top 88% and 91% respectively—an impressive feat among 607 competitors. Your total time of 02:04:43 shows that you’ve got the endurance to keep pushing through. With a total running time of 00:53:32, you’re clearly more of a runner than a strength athlete, clocking in 7:21 faster than average! However, it looks like the pacing in your first running segment may have thrown you off a bit. Starting with a 8:31 pace (2:46 slower than average) could have set a slower rhythm for the other segments, but you bounced back well in later runs. This hybrid profile means you’ve got some work to do on your strength exercises to maximize that running advantage! 💪

Segments to Improve:

Now, let’s focus on those segments where you didn’t quite hit the mark. Here’s a breakdown of the three areas we’ll target:

• Wall Balls (00:20:40): This was your slowest segment, and we need to fix that! Start incorporating high-rep wall ball workouts into your routine. Aim for sets of 15-20 reps, focusing on form—keep your feet shoulder-width, engage your core, and catch the ball in a squat position. To simulate race fatigue, perform these after a run. Combine this with plyometric work like box jumps to build explosive power.
• Burpees Broad Jump (00:09:33): At 45 seconds slower than average, it’s time to ramp up your burpee game. Make them a staple in your training. Try Tabata-style burpees (20 seconds of work, 10 seconds of rest for 8 rounds) to improve your efficiency and speed. Focus on a quick transition out of the burpee and into the jump, maintaining a strong landing to keep the momentum going. Also, consider doing these after a run to simulate race conditions.
• Sandbag Lunges (00:08:53): Slower than average and needs attention. Work on your lunge mechanics—keep your torso upright, step far enough forward that your knee is above your ankle. Incorporate weighted lunges into your leg days, both forward and reverse, to build strength. Adding walking lunges with a sandbag will also help simulate race conditions. Aim for 3 sets of 12-15 reps per leg, and focus on doing them in a fatigued state, perhaps after a run.

Race Strategies:

It’s not just about training; it’s about how you execute on race day. Here are a few strategies to consider:

• Pacing: Start your first run at a pace that feels challenging but sustainable. Don’t go out too fast; instead, find a rhythm that you can carry through to the end. Remember, it’s a marathon, not a sprint!
• Transitions: Your roxzone time was faster than average, which is good, but there’s always room for improvement. Practice your transitions during training—set up mock races where you simulate the flow from one exercise to the next. Quick changes can save you precious seconds! 🕐
• Mindset: Embrace the suck! There will be moments when you'll want to quit, but remember what Goggins says: "You will never learn from people if you always tap dance around the truth." Embrace the challenge, and push through! 🏆

Conclusion:

Stephen, you’ve got the heart of a champion. With some focused training on those segments and strategic pacing, you can turn those weaknesses into strengths. Remember, "The only easy day was yesterday." Keep grinding, and don’t shy away from the hard work—it's what sets you apart! 💥 Keep pushing your limits, and you'll see the results. I believe in you, and I can’t wait to see you crush your next Hyrox event! Let’s keep this momentum going. You got this! - The Rox-Coach