Ryan Scott, Matthew Henson Hyrox Result

Overall Performance:

Scott and Henson, congrats on an impressive finish at the 2024 Birmingham Hyrox competition! You both placed 252nd overall, landing in the top 20% of 1248 athletes, and 93rd in your age group, top 29% of 312. That's no small feat, and it shows your dedication and hard work!

Your overall time of 01:05:04 is commendable, especially with a total running time of 00:36:36, which is 00:41 faster than average. This indicates you have a strong runner profile, and it’s clear you’ve got some serious speed! However, your pacing in the early running segments suggests that you might’ve gone out a bit too fast, especially with Running 1 being 00:44 slower than average. Remember, in Hyrox, it’s not just about speed; it’s about maintaining that speed across all segments while managing your transitions effectively.

Your best running lap of 00:04:24 shows that you have the potential to push even harder. However, the Roxzone time of 00:05:49 (00:56 slower than average) indicates that there’s room for improvement in your transition efficiency. Think of it this way: every second counts, and if you’re not hustling in the transition zone, you’re leaving performance on the table!

Segments to Improve:

Let’s get granular and tackle some segments where improvement can lead to significant gains:

• Sled Pull (00:02:50) - This segment was 00:07 slower than average and ranks in the 36th percentile. To enhance your performance here, focus on building your back and grip strength, as well as your pulling technique. Consider incorporating the following into your training:
• Deadlifts: Build overall strength for your posterior chain.
• Lat Pulldowns: Increase your grip and back strength.
• Sled Pull Drills: Practice pulling with varied weights to build endurance and technique. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a steady pace.
• Burpees Broad Jump (00:02:33) - You finished 00:03 slower than average here, landing in the 30th percentile. To improve this, work on your explosive power and conditioning:
  • Burpee Box Jumps: Combine burpees with box jumps to enhance explosiveness.
  • Plyometric Drills: Incorporate broad jumps into your warm-up to develop leg power.
  • Interval Training: Create a circuit that includes burpees, jump squats, and box jumps. Aim for 5 rounds with minimal rest.
• Roxzone (00:05:49) - This is where you lost some precious seconds. Improving your overall fitness and transition time is key:
  • Transition Drills: Practice quick transitions between exercises during your training sessions. Aim to reduce your transition time by 10-20% in practice.
  • Conditioning Workouts: Include high-intensity interval training (HIIT) to improve your cardiovascular fitness and ensure your body can recover quickly between segments.
  • Time Trials: Simulate race conditions in training to practice your transitions under pressure.

Race Strategies:

During the race, consider the following strategies to maximize your performance:

• Pacing: Start strong but be mindful of your energy output in the first running segment. You want to conserve energy for the later stages where fatigue sets in.
• Transitions: Focus on having a clear plan for each transition. Have your gear organized and practice your transition flow in training to make it feel second nature.
• Mindset: Keep a positive mental attitude. When you hit the tough spots, remind yourself why you’re doing this. “Pain is temporary, pride is forever!”
• Partner Support: Encourage each other during the race. A motivating word can go a long way, and a shared laugh can lighten the load. Just remember, if one of you slows down, don’t let the other one just carry them! 😉

Conclusion:

Scott and Henson, you’ve proven you can hang with the best, and now it’s time to refine those segments to take your performance to the next level. As David Goggins says, “You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.” Push yourselves in training, embrace the discomfort, and watch as you conquer those weaknesses!

Keep grinding, stay focused, and let’s crush the next competition! Remember, Hyrox isn’t just a race; it’s a testament to your strength, endurance, and grit. 💪💥

See you in the roxzone!

— The Rox-Coach