Ben Jones, Paul Peacock Hyrox Result

Overall Performance:

Ben, you crushed it out there at the 2024 London Hyrox, finishing with a time of 01:03:29, landing you in the top 14% of 1361 athletes! That’s a solid performance, especially considering you're ranked 103rd in your age group—top 15% of 644 athletes. Your total running time of 33:34 shows that you have a runner's profile, being 2:41 faster than average. However, we’ve got to address your pacing strategy. Starting off a bit slower in Running 1 (5:16) might have cost you some momentum. But let’s face it, maybe you were just saving your energy for the second half—smart move! Your ability to pick up speed in Running 2 and maintain it through Running 4 demonstrates your endurance and strength, but balancing that with speed right from the start will be key.

Segments to Improve:

Now, let's dive into the segments that need some TLC. Here are your weakest links:

• Burpees Broad Jump (3:26) - 1:02 slower than average
• Sandbag Lunges (3:23) - 0:32 slower than average
• Sled Pull (2:51) - 0:10 slower than average
• Sled Push (1:42) - 0:10 slower than average
• Roxzone (5:49) - 1:07 slower than average

These segments are your golden opportunities for improvement. Let’s turn them into your strengths:

• Burpees Broad Jump: Focus on explosive power and endurance. Incorporate plyometric drills, such as box jumps and explosive push-ups, into your routine. Aim for 3-4 sets of 10 reps each, allowing for full recovery. Technique is key—ensure you're landing softly to maintain form and reduce injury risk.
• Sandbag Lunges: Work on both strength and stability. Include weighted lunges in your training, and consider using a lighter sandbag to practice high reps with good form. Try 4 sets of 15 reps per leg. Additionally, perform stability exercises like single-leg deadlifts to improve balance and core strength.
• Sled Pull: Focus on developing your pulling strength. Incorporate resistance band pulls and sled drags in your workouts. Aim for 4 sets of 20-30 meters, ensuring you engage your core and maintain a strong posture throughout. Don’t forget to practice transition times by minimizing rest between sled pulls and runs.
• Sled Push: This one can be a real leg burner! Add sled pushes to your routine, and work on short, intense pushes for 20-30 meters. Mix in some heavy squats to build leg strength, and consider doing hill sprints to improve your explosive power and speed.
• Roxzone: To improve transition times, work on your overall fitness and efficiency. Practice moving swiftly from one exercise to the next during your training. Set up mini circuits where you combine running with functional exercises, allowing minimal rest between movements.

Race Strategies:

Now, let’s strategize for your next race. Here are some tips to implement:

• Pacing: Start with a controlled pace. Aim for a steady effort in the first running segment to avoid burning out too early. You want to feel like you're pushing but not redlining.
• Transitions: Practice your transitions in training. The quicker you can move from one station to another, the less rest time you’ll need. Visualize the movements and get your mind ready for the shift.
• Mindset: Embrace the grind! Remember, “You are not just here to compete; you're here to conquer.” Stay focused, visualize the finish line, and keep pushing through the toughest parts. Your mental game can make all the difference.
• Fueling: Ensure you're properly fueled before the race. Hydrate and consume easily digestible carbs to keep your energy levels up. A little pre-race snack can go a long way—think of it as your secret weapon.

Conclusion:

Ben, you’ve got the foundation to elevate your performance even more. Remember, it’s all about taking those small steps to build up your strength and speed. As David Goggins says, “You have to be willing to be misunderstood if you're going to innovate.” Don’t let setbacks discourage you; instead, let them motivate you to push harder. Keep working on those weak points, and embrace the grind. The next time you hit the Hyrox floor, you’ll be ready to show everyone what you’re made of! 💪🏆

Stay relentless, and remember, I’m here to help you unlock your full potential. Keep pushing, keep improving, and let’s get after it! The Rox-Coach is all in for your success!