Oliver Cuerden, George Woodfield Hyrox Result

Overall Performance:

Oliver and George, you guys absolutely crushed it out there at the 2024 Rotterdam Hyrox! Finishing with an overall time of 01:24:57, ranking 85th overall and 26th in your age group, puts you in the top 84% of 101 athletes and the top 81% of 32 in your category. That’s solid work! 💪

The standout here is definitely your total running time of 00:44:58, which is a whopping 02:04 faster than the average. This indicates that you both have a strong runner profile, which is fantastic. However, we need to focus on balancing that with strength training to ensure you don't just outrun the competition but outlift them too!

Now, looking at your pacing, it seems you might have started a bit slower than ideal on Running 1 (00:05:28), which could have set the tone for the rest of your race. The goal is to find that sweet spot where you’re not sprinting out of the gate but also not leaving too much in the tank. Remember, pacing is like dating—don’t rush in too fast, or you might end up regretting it! 😂

Segments to Improve:

Let’s dive into the segments where improvement is crucial. The three areas that really need attention include the Sandbag Lunges, Wall Balls, and Burpees Broad Jump. Here’s how to tackle them:

• Sandbag Lunges (00:07:04) - This segment took a massive toll on your time. To improve:
• Form Check: Ensure your knee doesn’t go beyond your toes to prevent injury and enhance power transfer.
• Strength Drills: Incorporate weighted lunges into your routine. Try 3 sets of 10-12 reps with increasing weight each week.
• Dynamic Drills: Add walking lunges and Bulgarian split squats to build stability and strength in the legs.
• Wall Balls (00:05:47) - A solid 01:08 slower than average. Here’s what to do:
• Technique Focus: Work on your squat depth and explosive power when throwing the ball. Aim for a consistent release point and practice catching it at your chest.
• Strength Endurance: Include Tabata-style wall ball sets (20 seconds work, 10 seconds rest) to build endurance and improve rhythm.
• Core Strength: Add core exercises like medicine ball slams and planks to enhance your stability and explosiveness.
• Burpees Broad Jump (00:04:04) - This segment is where you lost some serious time. To improve:
• Break it Down: Practice the burpee and broad jump as two separate entities before combining them. Focus on smooth transitions.
• Speed Drills: Incorporate AMRAP (as many reps as possible) sessions with a timer to build speed and endurance.
• High-Intensity Training: Use HIIT sessions to build explosive strength and cardiovascular endurance.

Race Strategies:

Now, let’s strategize for your next race. Implementing these strategies can make a world of difference:

• Pacing Strategy: Practice negative splits in your training—start at a comfortable pace and gradually increase your speed. This can be especially crucial during the first running segment.
• Roxzone Efficiency: Work on your transitions between exercises. Spend less time resting and more time moving. A good drill is to simulate transitions during training, timing yourself to minimize downtime.
• Breathing Techniques: Use breathing drills during strength segments to maintain your heart rate and keep your energy levels high.

Conclusion:

Oliver and George, you’ve got the potential to turn these weaknesses into strengths! As David Goggins says, “You are not going to die. You are going to live!” So, live it up and train hard! Remember, every rep you do is one step closer to being the best version of yourselves. Keep pushing, keep improving, and let’s turn that 01:24:57 into something even more impressive next time! 💥

And hey, if you ever feel like quitting, just remember, the only thing worse than not finishing is finishing and knowing you could have done better. So let’s crush it together! I’m Rox-Coach, and I believe in you! 🏆