Jack Arnfield, Ben Turnbull Hyrox Result

Overall Performance:

Jack and Ben, you both brought the heat to the Birmingham Hyrox, finishing with an impressive overall time of 01:08:09, placing you in the top 34% of a tough field of 1248 athletes! Your total running time of 35:59 is a solid 3:00 faster than average, indicating that you’ve got a runner's profile and can definitely push the pace on the track. However, pacing in the running segments shows a bit of inconsistency, especially with Running 1, where you were 24 seconds slower than average. Remember, it’s not about how fast you can go out of the gate; it's about maintaining a sustainable pace to conquer the full distance. Keep that heart rate in check early on, or you might find yourself tasting the "sweaty sock" flavor of regret later in the race. 🏃‍♂️💦

Overall, you both demonstrated great strength in running, particularly in the later segments where you consistently outpaced the average. However, there are clear areas for improvement in your strength segments. Let’s dig into those!

Segments to Improve:

• Sled Push (00:01:56): This segment was a bit of a slowpoke at 21 seconds behind average. Focus on building your leg strength and power. Incorporate heavy sled pushes in your training, aiming for short, explosive efforts. Try 6-8 sets of 20 meters with ample rest to simulate race conditions. Also, work on your technique: keep your hips low, push with your legs, and maintain a strong core.
• Rowing (00:04:34): You were 18 seconds slower than average here. To boost your rowing performance, focus on intervals. Try 5 rounds of 500 meters at a challenging pace with 2-3 minutes of rest in between. This will develop your aerobic capacity and power output. And remember, proper form is crucial—engage your lats and core, and drive through your legs.
• Burpees Broad Jump (00:02:47): A 7-second lag here means you can definitely speed up your transitions. Work on high-intensity burpee variations with jump progressions. Aim for 3-4 sets of 10-15 reps with minimal rest. Incorporate explosive plyometric drills, like box jumps or broad jumps, to enhance your power and coordination.

Race Strategies:

During the race, remember to establish a strategy for each segment. For the running segments, aim to start conservatively in Running 1 to save energy for the later stages. Focus on breathing and finding a rhythm that allows for a strong finish. For the strength segments, approach them with a mindset of controlled aggression—power through but maintain form to avoid a slow recovery time. Practice your transitions during training; they can be the difference between a good race and a great race! A quick tip: visualize your next segment as you finish the current one—this mental cue can push you to transition faster.

Conclusion:

Jack and Ben, you have the potential to smash your next Hyrox race! You’re already in the top tier, but now it’s about refining those weaknesses into strengths. Remember, “Pain is temporary, quitting lasts forever.” Embrace the grind, work on those sled pushes, rowing, and burpees, and come out swinging next time. Keep that runner's advantage, but don’t forget to lift heavy too! Let’s make your next performance legendary! 💪💥

Time to lace up those shoes, hit the gym, and let’s get to work! You’re not just training for a race; you’re training to become the best version of yourselves. Now, let’s go crush it! - The Rox-Coach