Ben Murray, Stuart Kirton Hyrox Result

Overall Performance:

Ben and Stuart, you both put in a solid performance at the 2023 Glasgow Hyrox event, finishing with an overall time of 01:26:40, placing you in the top 91% of the field. That’s no small feat! With a total running time of 00:45:15, you demonstrated your prowess as runners, clocking in 04:31 faster than the average. This indicates a strong running profile, which is fantastic! However, it seems like you might have started a bit too fast, especially with your initial lap time of 00:05:15. Remember, it’s not a sprint; it’s a marathon… well, sort of. You want to maintain your speed without burning out too early. Your best running lap of 00:05:08 shows you've got some serious speed in you! But let’s be real, it’s clear that some strength work needs to be prioritized. You both excelled at running, but the strength segments were where you found some challenges. It’s like being a superhero but forgetting to work on your super strength—great speed but not enough power to back it up! 💪

Segments to Improve:

Now, let’s dive into the segments that need some love. Here are the five segments where you can make the most significant gains:

• Wall Balls (00:09:02): This was your slowest segment. To improve, focus on your squatting technique and ensure you're engaging your core and legs. Incorporate high-rep wall ball drills in your training. Aim for sets of 15-20 reps with a focus on explosiveness. Also, practice your pacing; aim to maintain a constant rhythm rather than going all out and fading.
• Burpees Broad Jump (00:05:03): This segment really took a toll on your time. To enhance your efficiency, work on your burpee form—keep that chest up and kick your legs back swiftly. Incorporate burpee drills with broad jumps into your training, aiming for sets of 10 with quick transitions to mimic race conditions. This will help in building endurance and speed.
• Rowing (00:05:19): Focus on your stroke efficiency. It’s not just about going fast but being consistent. Work on interval rowing sessions where you alternate between high intensity and steady pace. This will increase your endurance and power output. Aim for 500m sprints with 1-minute rest in between.
• Sandbag Lunges (00:04:21): Your strength and endurance here are critical. Incorporate weighted lunges into your routine, mixing static and walking lunges to build both strength and stability. Aim for 3 sets of 10-12 reps each leg, focusing on controlled movement and form.
• Roxzone (00:05:45): While you were faster than average in this segment, there’s still room for improvement. Improve your transition times by practicing quick transitions between exercises. Set up a mock race and time yourself moving from one station to another, focusing on minimizing downtime.

Race Strategies:

Here are some strategies to implement for your next race:

• Pacing: Start at a strong but controlled pace. You want to feel comfortable for the first half of the race before pushing harder. Think of it as a Netflix series—don’t binge the first episode; build the suspense!
• Transitions: Practice your transitions. The quicker you can move from running to strength exercises, the less downtime you’ll have. Think “Fast and Furious,” but for fitness! Aim to cut down your roxzone time by rehearsing your movements.
• Mindset: Stay mentally strong. When the going gets tough, remember that discomfort is the price of admission to greatness. Channel your inner Goggins—“You are not done when you’re tired; you’re done when you hate it.” Keep pushing, keep believing.

Conclusion:

Ben and Stuart, you’ve got the speed—now it’s time to build that strength and refine your technique. Every race is a learning opportunity, and with the right adjustments, you’re bound to see improvements. Remember, “Success is not owned, it’s leased, and rent is due every day.” Keep grinding, keep hustling, and let’s turn those weaknesses into strengths! 💥🏆

Now, go crush it at your next Hyrox competition! You've got this. And remember, even if you fall flat on your face, at least you're getting some serious ground-level training! 😄 Stay strong, stay motivated, and keep pushing your limits. This is The Rox-Coach, signing off!