Thomas Whelan, Ross Clarkson Hyrox Result

Overall Performance:

Thomas and Ross, you both tackled the 2024 Birmingham Hyrox with great determination and grit! Finishing with an overall time of 01:19:19 places you in the top 51% of 183 athletes and 63rd in your age group. That’s no small feat! Your total running time of 00:41:09 shows you have a runner’s profile, finishing 02:13 faster than average, which is impressive! However, the pacing during the first segment (Running 1) was a bit slower than average, which indicates you might have started a little too conservatively. Remember, you’re not in a marathon here—this is a Hyrox race! 💥

The overall strength in your running should serve you well, but we need to work on some of those strength-based segments to bring your overall performance to the next level. You’ve got the speed; now let’s build the power! 💪

Segments to Improve:

It’s time to dig deep into those segments where performance dipped. Here are the key areas to focus on:

• Wall Balls (00:06:20): This segment was your biggest time sink at 01:49 slower than average. To improve here, practice your wall ball technique. Ensure you’re using your legs to push off the ground as you throw the ball, not just your arms. Incorporate drills like front squats and med ball throws to build strength and coordination. Try to maintain a consistent rhythm—think of it like dancing, except instead of a partner, you’re just trying not to drop a heavy ball on your foot!
• Burpees Broad Jump (00:03:42): Another area to improve. Burpees can be a killer, and we want to ensure you’re getting the most out of them. Work on your explosiveness with box jumps and practice your transition speed. Try doing sets of burpees into broad jumps—this will help you build the muscle memory needed for a smoother transition. And remember, the burpee should feel like a dance move, not a wrestling match!

Also, your Roxzone time was slightly slower than average (00:06:58). This indicates potential room for improvement in your transition speed between exercises. Focusing on your overall fitness and doing practice runs where you minimize downtime between exercises can help you shave precious seconds off this segment. Try using a stopwatch and record how quickly you can transition between exercises during training—every second counts!

Race Strategies:

Now, let’s talk race-day strategies. Here are some key points to consider:

• Pacing: Start with a solid pace that you can maintain throughout the race. Aim for negative splits on the running segments; this means you should aim to run each segment slightly faster than the one before it. You’re not just racing against others; you’re racing against your own limits!
• Transitions: Practice your transitions in training. Set up a mini Hyrox course and work on moving quickly from one exercise to another. Use the first few races of the season to refine your strategy and build your endurance.
• Mindset: Stay positive and keep pushing through the hard parts. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Let this quote fuel your determination during tough segments.

Conclusion:

Thomas and Ross, you both have shown tremendous potential, and with some targeted training, you can elevate your performance even further. Remember, improvement isn’t just about the physical aspect; it’s about the mental game too. Embrace the grind, push through the pain, and keep that competitive spirit alive. 💪🏆

“You’re not here to be average; you’re here to be awesome!” Now go out there, put in the work, and let’s crush those next races! And hey, if you happen to drop a wall ball on your foot during practice, just consider it a little extra strength training! 😉

Keep pushing your limits, and remember—I’m here to help you unlock your full potential! The Rox-Coach is always in your corner!