Francis Jones, Ben Gladden, James Sandalls, Mitch O Callaghan Hyrox Result

Overall Performance

Francis, Ben, James, and Mitch, congratulations on your performance at the 2023 München Hyrox competition! Finishing 4th overall in the Team Relay Men’s division is no small feat—you're in the top 57% of your age group! Your overall time of 58:51 is a significant advancement compared to your past races, with a clear improvement from your previous competitions. Let’s break this down: your total running time of 31:11 is slightly above average for this race, suggesting that while you have a solid running foundation, there’s room to enhance your running efficiency. Your best running lap of 03:35 shows that when you push hard, you can really shine! 🏆

Looking at your pacing, it seems that your strategy might have been a bit ambitious at the start, as you came out strong but struggled in segments like Running 4 and Burpees Broad Jump. This indicates a potential need for better pacing strategy to optimize your energy distribution throughout the race. Overall, you’ve shown marked improvement compared to your past races, especially considering your London performances earlier in the year. Keep that momentum going!

Segments & Race Analysis

Now, let’s dive into your race segments. You performed well in several areas but struggled in a few critical segments that impacted your overall time. Here’s how the segments broke down compared to the average:

• Running 1: 03:37 (-00:11 compared to average)
• Ski Erg: 04:09 (+00:00 compared to average)
• Running 2: 03:49 (+00:07 compared to average)
• Sled Push: 01:43 (-00:16 compared to average)
• Running 3: 03:35 (-00:03 compared to average)
• Sled Pull: 02:55 (-00:05 compared to average)
• Running 4: 04:27 (+00:52 compared to average)
• Burpees Broad Jump: 03:44 (+01:13 compared to average)
• Running 5: 03:35 (-00:15 compared to average)
• Rowing: 03:44 (-00:25 compared to average)
• Running 6: 03:56 (+00:05 compared to average)
• Farmers Carry: 01:30 (+00:00 compared to average)
• Running 7: 04:02 (+00:15 compared to average)
• Sandbag Lunges: 02:41 (-00:33 compared to average)
• Running 8: 04:13 (+00:20 compared to average)
• Wall Balls: 03:48 (+00:04 compared to average)
• Roxzone: 03:32 (-00:59 compared to average)

As you can see, you excelled in the Sled Push and Sandbag Lunges, which shows impressive strength and technique. However, segments like Burpees Broad Jump and Running 4 showed significant room for improvement. Your Roxzone time also indicates that transitions between exercises may have been slower than optimal, suggesting the need for more efficient rest and recovery strategies.

Segments to Improve

Now, let’s focus on the segments with the highest potential for improvement:

• Total Running Time: Potential Improvement of 02:27 (from 31:11 to 28:44). Focus during training: 45%
• Burpees Broad Jump: Potential Improvement of 01:37 (from 03:44 to 02:07). Focus during training: 29%
• Sled Pull: Potential Improvement of 00:23 (from 02:55 to 02:32). Focus during training: 7%
• Wall Balls: Potential Improvement of 00:21 (from 03:48 to 03:27). Focus during training: 6%
• Ski Erg: Potential Improvement of 00:16 (from 04:09 to 03:53). Focus during training: 4%

Total Running Time

Your total running time shows that you need to focus on endurance and pacing. To improve in this area, consider the following strategies:

• Long Runs: Incorporate longer runs into your weekly training, focusing on maintaining a steady pace. Aim for at least one long run of 8-10 km at a conversational pace.
• Interval Training: Include interval sessions, such as 400m or 800m repeats at a pace faster than your race pace. This will build your speed and anaerobic capacity.
• Tempo Runs: Implement tempo runs where you run at a pace slightly faster than your race pace for sustained periods, aiming to increase your lactate threshold.

Burpees Broad Jump

Burpees are not just a cardio killer; they also require strength and coordination. To improve this segment:

• Technique Work: Focus on the transition from the push-up to the jump. Ensure a powerful jump using your legs while maintaining a good form throughout.
• Drill Variations: Incorporate variations such as burpee box jumps or burpee tuck jumps into your workouts to build explosive power.
• Strength Training: Include explosive movements like squat jumps and kettlebell swings to enhance your overall power output.

Sled Pull

This segment can be a real strength tester. Here’s how to turn it into a strength:

• Progressive Loading: Regularly practice sled pulls with progressively heavier weights to build strength and technique.
• Form Focus: Ensure your body is in a strong, low position while pulling. Focus on engaging your core and driving through your legs.
• Accessory Work: Incorporate exercises such as rows and deadlifts to build the muscular endurance necessary for sled pulls.

Wall Balls

Wall balls are all about endurance and technique. To improve your performance here:

• Repetitions: Increase your wall ball repetitions in training, focusing on maintaining a consistent rhythm and form.
• Interval Sets: Perform wall balls in high-rep intervals, minimizing rest time to simulate race fatigue.
• Strength Training: Work on squats and overhead presses to ensure the strength needed for explosive wall ball throws.

Ski Erg

This segment may not have a large improvement potential, but every second counts. To enhance your performance:

• Technique Focus: Ensure your form is optimal. Engage your core and utilize your legs in addition to your arms to drive the erg.
• Interval Training: Include high-intensity intervals on the Ski Erg to build both strength and endurance.
• Cross-Training: Supplement your training with rowing or other upper body workouts to build muscle endurance.

Race Strategies

Implementing effective strategies during the race can be a game changer:

• Pacing: Start each running segment conservatively. It’s tempting to go all out, but preserving energy can lead to better performance in later segments.
• Transitions: Work on your transition times between exercises. Practice quick changes in your training to minimize downtime.
• Team Coordination: If you’re racing as a team, communicate clearly. Set up a plan for transitions and support each other through the tougher segments.
• Stay Hydrated: Use the roxzone wisely to hydrate and mentally prepare for the next segment.

Conclusion

You've made incredible strides in your performance, and the results speak for themselves! Keep pushing your limits, and remember: “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. With your next races on the horizon—HYROX Stuttgart, Frankfurt, and Verona—you have ample opportunities to implement these strategies and improvements. Remember to focus on endurance, technique, and communication as a team.

Keep the energy high, stay motivated, and don’t forget to enjoy the journey! After all, in Hyrox, just like in life, sometimes you’ve got to laugh to keep from crying! Why did the treadmill break up with the weight? It found someone less demanding! 💥

This is Rox-Coach signing off. Let’s keep aiming for greatness and smash those goals together! 💪