Sam Tucknott, Joe Marshal Hyrox Result

Overall Performance:

Sam and Joe, what a race you put together at the 2024 London Hyrox! Finishing with an overall time of 01:08:02 puts you in the top 32% of 1361 athletes, which is no small feat. You've showcased some serious potential, especially with a total running time of 00:34:51, which is a remarkable 04:02 faster than average. This clearly indicates that you have a strong runner profile. Your best running lap of 00:03:35 is a testament to your speed and endurance on the course. However, I noticed that your pacing strategy might have caused some hiccups, especially in the early running segment, where you were 02:38 slower than average. This suggests that you went out a bit too conservatively, perhaps underestimating your speed potential.

Now, let’s not sugarcoat it—there are areas that need a little more love and attention. The Sled Pull segment was a significant sticking point for you, clocking in at 08:16, which is 05:24 slower than average. This indicates a need for more strength training to help you conquer those heavy sleds. Overall, you have the tools to unlock even more potential, and with a bit of focus on those weaknesses, you can push yourselves even further. Let's get to work!

Segments to Improve:

1. Sled Pull (08:16): This segment needs some serious attention. You’re hitting the heavy weights, but we need to make sure you can pull them too! Here’s how to turn this segment into a strength:

• Strength Training: Deadlifts and Farmer's Walks - Focus on compound movements that enhance your posterior chain strength. Incorporate deadlifts into your routine, aiming for 3-4 sets of 6-8 reps. Add farmer’s walks with heavy kettlebells or dumbbells for 30 seconds to a minute, focusing on maintaining a tight core and solid grip.
• Sled Pull Drills - Practice sled pulls specifically! Start with lighter weights and focus on your form. Gradually increase the load as you become more comfortable. Aim for 3 sets of 20-30 meters, ensuring you keep your back straight and engage your legs.
• Core Workouts - A strong core is essential for powerful pulls. Incorporate planks, Russian twists, and hanging leg raises into your workouts. Aim for 3 sets of each exercise, focusing on control and proper form.

2. Ski Erg (03:51): While this segment wasn't your worst, a little improvement could go a long way. Here’s how to enhance your performance:

• Technique Focus - Ensure you’re using your legs and core to drive the movement, not just your arms. Practice a rhythm that involves a powerful pull followed by a quick recovery.
• Interval Training - Incorporate high-intensity intervals on the Ski Erg. For example, 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds. This will boost your anaerobic capacity.
• Cross-Training - Engage in activities like rowing or swimming to improve your overall endurance and upper body strength, which will translate well onto the Ski Erg.

Race Strategies:

During your next race, consider the following strategies to optimize your performance:

• Pacing Strategy - Start strong but not too strong! Aim to find a consistent pace in the first running segment that matches your abilities. You don’t want to leave your speed in the parking lot, but you also don’t want to blow up halfway through.
• Transition Efficiency - Work on minimizing your transition times. Every second counts! Practice moving quickly between exercises. Consider setting up mock transitions during your training sessions to simulate race day.
• Visualize Success - Before the race, mentally visualize each segment and how you want to execute it. Picture yourself pulling that sled with ease, and it will help manifest that energy into your performance.

Conclusion:

Sam and Joe, you have the potential to turn this performance into something even more extraordinary! Remember, "It’s not about the destination, it’s about the journey." Embrace the grind, put in the work, and you'll see the results. You’ve already proven you can run like the wind; now, let’s add some serious strength to that mix. Training is just like a relationship; sometimes you have to put in the work to see the love! 💪💥

Keep pushing your limits, stay committed, and remember: “The only easy day was yesterday.” I’m here to help you transform those weaknesses into strengths, so let’s get after it! You’ve got this! 🏆

Keep crushing it,

The Rox-Coach