Ben Jones, Paul Peacock Hyrox Result

Overall Performance:

Ben and Paul, first off, congratulations on smashing the 2024 London Hyrox Doubles competition! Finishing in the top 21% overall and top 25% in your age group is no small feat. You showed immense grit and determination out there. Your overall time of 01:05:33 reflects a solid effort, but let’s dive into the details to unlock your full potential.

Looking at your pacing, it seems you may have approached the start a bit too fast. Your initial running segment at 00:05:23 was over a minute slower than average, which might have left you a bit drained for the subsequent exercises. Additionally, with a total running time of 00:38:46, which is 01:18 slower than average, it's clear that your profile leans slightly more toward strength than running. But don’t sweat it—every great athlete has areas to improve! 💪

Segments to Improve:

• Running 1 (00:05:23): Time to work on that pacing strategy! You started off slower than most, leading to a compromised performance in subsequent segments.
  • Drill: Incorporate interval training, mixing shorter, faster runs with longer, steady ones. This will help teach you to find that sweet spot in your pacing.
  • Technique: Focus on your breathing and form early on. Keep your strides controlled and avoid going all out right from the start.
• Sandbag Lunges (00:03:28): This was a tough segment for you, landing 30 seconds slower than average.
  • Drill: Practice weighted lunges with proper form. Try to work on explosiveness as you go from the lunge to standing. Aim for sets of 10-15 reps, maintaining a steady pace.
  • Technique: Keep your chest up and core tight. Use a mirror or a buddy to check your form and ensure you’re driving through your front heel.
• Total Roxzone (00:03:36): You had a solid transition time, but there’s always room for improvement!
  • Drill: Set up mock transitions in your training sessions. Time yourself moving from one exercise to another to find efficiencies.
  • Technique: Practice the mental shift between exercises. Visualize the next goal while you’re finishing the current task to reduce downtime.

Race Strategies:

• Pacing Plan: Start every race with a clear pacing plan. Aim to run your first lap within a 15-30 second range of your target time, and push harder in later laps as you gain confidence.
• Exercise Transitions: During the race, practice quick transitions. Use the first 10 seconds after each exercise to mentally prepare for the next one. Keep your eyes on the next challenge, and don’t lose focus. Remember, "The only easy day was yesterday!" 💥
• Partner Communication: Since it’s a doubles event, communicate with Paul about pacing and transitions. If one of you is stronger in a certain area, let that athlete lead during those segments. “Teamwork makes the dream work!”

Conclusion:

Ben and Paul, you both have a solid foundation, and with these strategies, you can turn those weaknesses into strengths. Remember, every bit of effort counts, and progress is progress, no matter how small. Keep pushing your limits because you’re capable of even more than you think. “You are not your mistakes. You are not your struggles. You are here, and you can do this!”

So, lace up those shoes, hit the gym, and let’s get after it! 💪🏆 The Rox-Coach believes in you!