Paul Alderson, John Hunt Hyrox Result

Overall Performance:

Paul and John, you both tackled the 2023 Glasgow Hyrox Doubles event with grit and determination, finishing with a solid overall time of 01:12:44. Ranking 206 out of 335 athletes puts you in the top 61%, which is commendable! In your age group, you landed at 27 out of 61, sitting comfortably in the top 44%. Nice work!

Analyzing your performance, I noticed a few key points. Your total running time of 00:43:10 was 01:21 slower than the average, indicating that running isn't your strongest suit. However, don’t let that discourage you! Your best running lap of 00:05:04 shows you've got potential; it’s just about tapping into that a bit more efficiently. You started out a bit slower on your first lap, which points to a conservative approach. While pacing is crucial, it’s essential to find that sweet spot where you can push without burning out too early. You have a hybrid profile, but leaning into your running will really help you shine in future races.

Segments to Improve:

Now, let's dig into the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump: 00:03:08 (15 seconds slower than average)
  • This segment is crucial, as it combines strength with explosive power and endurance. To improve, focus on your technique. Ensure you're landing softly to minimize impact and maximize efficiency.
  • Drill: Burpee to Box Jump - Alternate between performing a burpee and jumping onto a box. This will improve your explosive power while maintaining the burpee rhythm.
  • Form Correction: Focus on keeping your core tight and landing in a squat position for the jump. This will help with the transition and speed.
• Running Total: 00:43:10 (01:21 slower than average)
  • To improve your overall running pace, incorporate interval training into your routine. This will build both speed and endurance.
  • Drill: Fartlek Runs - Alternate between sprinting and jogging for set distances. This will help you develop faster leg turnover while building endurance.
  • Form Correction: Keep your arms relaxed and drive them back to propel your legs forward. This will make you more efficient and less fatigued.
• Roxzone: 00:04:41 (01:19 faster than average)
  • While you were quick during transitions, there’s always room for improvement. Focus on your efficiency in the roxzone by practicing quick changes between exercises.
  • Drill: Transition Sprints - Set up cones for various exercises. Sprint from one exercise to the next, focusing on quickly switching gears.
  • Form Correction: Visualize your next movement before finishing the current one. This mental preparation can save precious seconds!

Race Strategies:

For future races, consider the following strategies to optimize your performance:

• Pacing is Key: Start with a pace that feels challenging but sustainable. It’s better to finish strong than to start with a bang and fizzle out.
• Nutrition and Hydration: Don’t underestimate the power of proper fueling before and during the race. It’s not just about what you do on the course; it’s what you do in the days leading up to it!
• Visualize Success: Picture yourself smashing through tough segments. Visualization can prepare your mind as much as the body. As David Goggins would say, "You are your own hero!"

Conclusion:

Paul and John, your journey in Hyrox is just beginning, and every race is a stepping stone towards greatness. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward. 💪 Keep pushing your limits, embrace the grind, and don’t forget to have fun along the way! Every rep, every lap, and every burpee brings you one step closer to your goals.

Now, let’s get back out there and train like we mean it! After all, champions are made in the off-season. If it was easy, everyone would be doing it – and they’re not! So, let’s lace up and tackle those weaknesses head-on. You got this! 💥🏆

Stay strong, stay motivated, and remember: I’m the Rox-Coach, and I believe in your potential to rise above! Let’s make the next race even better!