Andrew Frank Voisey, Alfie Wren Hyrox Result

Overall Performance:

Voisey Andrew Frank and Wren Alfie, you both put in a commendable effort at the 2023 London Hyrox event, finishing 160th overall out of 963 athletes and 94th in your age group, ranking in the top 18%. Your overall finish time of 01:03:26 showcases your dedication and training, especially with a total running time of 00:35:50—an impressive 00:28 faster than the average! This indicates a strong runner profile, which is a fantastic asset. However, this performance also highlights an area where you can improve your strength elements, particularly in transitions and strength-based exercises.

Let’s talk pacing. That sprint at the start—00:03:15—was like a shot of espresso! You were off to the races, and while that first lap was phenomenal, it’s crucial to keep that energy balanced throughout the course. Starting strong is great, but remember, it’s a marathon, not a sprint. If you keep burning that candle at both ends, you might just find yourself in a waxy situation later in the race!

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement:

• Sled Push (00:01:38, 43rd Percentile): This segment is a notable bottleneck for you. To conquer the sled push, focus on developing your leg strength and power. Incorporate exercises like:
• Heavy sled pushes: Start with a weight that challenges you but allows for good form.
• Squats and lunges: These will build your lower body strength.
• Plyometric exercises: Box jumps or jump squats can help with explosive power.
• Rowing (00:04:23, 45th Percentile): This is another area that needs attention. To improve, focus on technique and sustained power output. Here’s what you can do:
• Interval rowing sessions: Alternate between high-intensity and steady-state rowing.
• Focus on your form: Ensure your strokes are efficient—chest up, drive with your legs, and pull with your back.
• Sandbag Lunges (00:02:55, 23rd Percentile): A good segment to work on—strength training with a focus on unilateral movements will pay dividends here.
• Weighted lunges: Start with light weights and increase as you improve.
• Single-leg deadlifts: This will enhance your balance and unilateral strength.
• Burpees Broad Jump (00:02:25, 23rd Percentile): This segment can be taxing. To maximize efficiency, consider the following:
• Burpee practice with explosive jumps: Focus on speed and form.
• High-intensity interval training (HIIT): Incorporate burpees into your HIIT sessions for endurance.

Race Strategies:

To optimize your race performance, consider these strategies:

• Start with a controlled pace: Your initial burst is impressive, but aim for a more controlled start to conserve energy for the latter stages of the race.
• Focus on transitions: Use your time in the roxzone to recover. Practice efficient transitions in training to shave off those precious seconds.
• Stay aware of your form: As fatigue sets in, conscious form checks can help improve efficiency and reduce injury risk.
• Use your strengths: Lean heavily into your running advantage during the running segments to maintain momentum, but don't neglect strength training to balance your profile.

Conclusion:

Andrew and Alfie, you both have the potential to break through to new levels in your Hyrox journey. As you work on these weaknesses, remember what David Goggins says: "Suffering is the true test of life." Embrace the grind, trust the process, and keep pushing those limits. You’ve shown you can run fast; now it’s time to make those strength segments your best friends, not your enemies. 💪

Keep your heads high and your spirits higher. Every rep, every step, and every drop of sweat is a step closer to being the best version of yourselves. You’ve got this! Now go out there and crush it in your next race! 💥

- The Rox-Coach