Tom Boddy, Dylan Angell Hyrox Result

Overall Performance:

Tom and Dylan, you guys crushed it out there in Madrid, finishing with a solid overall time of 01:11:30! That places you in the top 38% of a whopping 698 athletes—nice work! Your total running time of 00:36:51 shows that you have a strong runner profile, coming in 04:14 faster than average. But let’s not get too comfortable; we’ve got some areas to sharpen up. The pacing in your first running segment was a bit slower than average, which could indicate you started off a bit cautiously. Remember, in Hyrox, it’s not about just surviving the race; it’s about thriving in it! 💥 Your best running lap was impressively fast at 00:04:17; let’s harness that and push it across the board.

Segments to Improve:

Now, let’s dive into the segments that need some TLC. You guys have the potential to turn these weaknesses into strengths with the right focus:

• Wall Balls (00:05:35, 95 Percentile Rank): This was the toughest segment for you both. To improve, focus on maintaining a consistent rhythm throughout. Try doing wall ball workouts in sets of 10-15, ensuring you keep your core engaged and back straight. Incorporate strength training for your legs and shoulders with exercises like thrusters or goblet squats to boost your power.
• Sandbag Lunges (00:04:01, 78 Percentile Rank): Form is crucial here. Ensure that your knee doesn’t go past your toes and keep your upper body straight. Add weight to your lunges progressively and mix in stability exercises like single-leg deadlifts to improve balance and strength. Consider sets of 3-4 rounds of walking lunges with a lighter sandbag to build endurance while maintaining form.
• Rowing (00:05:01, 92 Percentile Rank): Your rowing time is lagging, so let’s crank it up! Focus on your technique: legs, lean, pull. Break down your rowing into intervals—30 seconds of hard pulls followed by 30 seconds of easier pacing. Aim for at least 3 sessions a week, mixing in both endurance rows and sprint intervals.

Additionally, your Roxzone of 00:06:43 indicates room for improvement in transition times and overall fitness. Work on quick transitions by practicing specific drills that mimic race conditions. Set up a mini-course with all the elements and practice moving from one to the next with minimal downtime. Think of it as a relay race where you’re always handing off the baton—don’t drop it! 🏆

Race Strategies:

Here are some strategies to implement during your next race:

• Start Smart: Control your pace in the first few running segments. If you feel strong, gradually increase your speed. Remember, it’s a marathon, not a sprint (well, sort of!).
• Fuel Up: Make sure to hydrate and fuel properly before the race. Have a light, energy-boosting snack about an hour before you hit the start line.
• Partner Up: In doubles, communicate constantly with each other. Encourage one another during tough segments (like those wall balls). A little motivation goes a long way!
• Break It Down: Mentally break the race into sections. Focus on one segment at a time rather than the entire race. This helps to reduce anxiety and keeps you both dialed in.

Conclusion:

Tom and Dylan, you’ve got the makings of champions! With a little more focus on your weaknesses, you can elevate your game to the next level. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Embrace the grind, keep pushing your limits, and let’s turn those areas of improvement into your new strengths. And hey, if wall balls start feeling like a walk in the park, you might just be training too easy. 😂💪

Let’s keep the fire burning, learn from this experience, and come back stronger. Now, get out there and smash those goals! The Rox-Coach is here to support you all the way!