Brogan Sinclair, Peter Moorhead Hyrox Result

Overall Performance:

Brogan and Peter, congrats on a solid effort at the 2024 Dublin Hyrox event! Finishing in the top 45% of a competitive field of 831 athletes is no small feat. With an overall time of 01:18:58, you’ve showcased some serious endurance, especially with a total running time of 00:44:02, which is a commendable 42 seconds faster than the average. This indicates a strong running profile—clearly, you both are more comfortable with the run than the weights. Just remember, Hyrox is a hybrid challenge, and you can’t outrun the weights! 🏃💪

Your pacing strategy showed promise, especially starting off with a blazing first lap at 00:03:45—1:29 faster than average! However, it seems like the excitement of the race might have led to a bit of a slow-down in the subsequent running segments, particularly in Running 2 and 3. Finding that sweet spot between pushing hard and maintaining stamina is crucial. Think of it this way: you don’t want to sprint a marathon—this is Hyrox, not the Olympics! 😉

Segments to Improve:

Let’s dive into the segments that need some TLC:

• Sandbag Lunges (00:04:37): This was one of the slower segments, ranked 79th percentile. To improve, focus on form and endurance. Consider implementing specific drills like:
• Weighted lunges: Start light and gradually increase the sandbag weight. Aim for 4-5 sets of 10-12 reps on each leg.
• Core stability work: Exercises like planks and side planks will help you maintain balance and posture during the lunges.
• Transition drills: Practice quickly picking up the sandbag and getting into your lunge form. This will help reduce transition time during the race.
• Wall Balls (00:05:05): Ranked 81st percentile, this is another area for improvement. Wall balls require both strength and technique. Focus on:
• Form drills: Make sure your squat depth is adequate and that you’re using your legs to drive the ball. Record yourself to check your form.
• High-rep intervals: Set a timer for 30 seconds and go for max reps. Rest for a minute and repeat. This builds both strength and endurance.
• Burpees Broad Jump (00:03:50): While you ranked 72nd percentile here, you can still make strides. To enhance your efficiency:
• Burpee practice: Focus on speed and smooth transitions. Try doing them in sets of 10, aiming for less than a minute.
• Broad jump drills: Work on explosiveness. Do box jumps or plyometric exercises to increase your power output.

Race Strategies:

Now, let’s talk strategy! Here are some actionable tips to implement during your next race:

• Pacing is key: Start strong, but save some energy for the end. Remember, it's a marathon, not a sprint! Check your watch and aim to run consistent splits.
• Transition time: The roxzone was 5:02, which is 1:28 faster than average. Aim to maintain that efficiency! Practice quick transitions in training sessions to ensure your heart rate stays up.
• Breathing technique: Focus on your breath during the transitions. Inhale through your nose and exhale through your mouth to regulate your heart rate.

Conclusion:

Brogan and Peter, the road to Hyrox excellence is paved with sweat, determination, and a little bit of humor! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Each competition is a stepping stone. You both have the talent, now it’s all about refining those weak spots. Keep pushing, keep grinding, and remember to enjoy the journey. After all, if you’re not sweating, are you even Hyroxing? 💥🏆

Let’s get to work, and I’ll see you in the next race stronger than ever! Keep that fire burning! - The Rox-Coach