Oliver Holtam, Ralph Appleby Hyrox Result

Overall Performance:

Oliver and Ralph, you both tackled the 2024 London Hyrox with grit and determination, landing in the top 65% overall and 72% in your age group. That's solid work! Your overall time of 01:15:24 shows you’re no stranger to hard work, but there’s always room to fine-tune the machine. From the data, it looks like you guys have a bit of a hybrid profile, though there are signs that you're leaning more towards strength—the sled push and pull times were impressive, while the running times indicate a bit of room for improvement. Your pacing in the first run was a tad too slow, and it seems you might have conserved a little too much energy early on. Remember, it's all about finding that sweet spot; you want to go hard but not so hard that you can't finish strong. As David Goggins would say, “You’re not gonna die because you’re tired.” Let's kick that mindset into high gear! 💪

Segments to Improve:

Now, let’s dive into the nitty-gritty of your performance and pinpoint the segments that need a little extra love:

• Total Running Time: 00:46:08 - This was 02:39 slower than average. A focus on endurance and pacing during your runs will be crucial. You’re a capable runner, but it seems like you might be holding back. Let’s unleash that potential!
• Running 1 (00:06:03) - 01:09 slower than average. Starting too slow can set a tone for the race. Aim for a strong start, and don’t fear the discomfort of pushing harder early on. Incorporate interval training to get used to that pace. Try 5x1 minute at your target race pace with 1 minute of rest. Gradually reduce the rest as you get more comfortable.
• Sandbag Lunges (00:03:54) - 00:26 slower than average. Lunges are a strength and endurance combo. Increase your lunging strength with weighted lunges and add in some high-rep bodyweight lunges for endurance. Consider incorporating a weekly leg day with squats and lunges focusing on both strength and endurance. Aim for 4 sets of 10-15 reps with a weight that challenges you.

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start strong but controlled. Use the first running segment as a warm-up to find your rhythm, and then gradually increase your pace. A good strategy would be to run the first lap at about 80% effort, then increase to 90% for the subsequent segments.
• Transition Efficiency: Your Roxzone time could use some tightening. Use this time wisely to hydrate, breathe, and prepare mentally for the next segment. Practice quick transitions in training, treating them as important as the workout itself. You should aim to shave a few seconds off here!
• Mindset: Remember, it’s all about mental toughness. When you feel like quitting, think about why you started. Embrace the discomfort and keep pushing. “When you think you’re done, you’re only at 40% of your total potential.” – Goggins

Conclusion:

Oliver and Ralph, you've got the grit and determination to improve and smash your goals. Keep pushing those limits, and don’t shy away from discomfort; it's where the growth happens. Every ounce of sweat and effort will pay off when you line up at the start line of your next Hyrox. Embrace the grind, learn from each race, and remember to laugh a little along the way—after all, if lifting weights and running around in circles was easy, everyone would do it! 😄

Now, let’s get to work. You’re not just training for a race; you’re training for greatness. Keep your heads up, stay motivated, and let’s crush it! Remember, I’m here to guide you every step of the way. You’ve got this, and I’m proud to be your Rox-Coach! 💥