Ben Jones, Becky Young Hyrox Result

Overall Performance:

Ben Jones and Becky Young, you both put in a solid effort in the recent Hyrox competition, finishing with an overall time of 01:28:08, which places you in the top 72% of all athletes and top 71% in your age group. That's nothing to sneeze at! It shows that your hard work is paying off, and there’s a lot to be proud of.

Analyzing your performance, there's a clear indication that you have a better runner profile, as your total running time of 47:47 is actually faster than the average. The best running lap of 05:36 is commendable, but a few areas need polishing. In comparison to your previous races, you’ve improved significantly since your 2022 Madrid race (01:37:42) and even your 2023 London race (01:17:26). You’ve clearly been putting in the effort, and it shows!

However, to truly unleash your potential, you need to refine some of your segments and transition times. Let’s break this down and find out where you can harness that inner beast. Remember, the only limits that exist are the ones you create for yourself. 💪

Segments & Race Analysis:

In your race, the overall splits compared to the average reveal where you're shining and where there’s room for improvement:

• Running 1: 06:15 (+00:33 compared to average) – This shows you started a bit slower than average; a bit of pacing strategy could help you kick off stronger.
• Ski Erg: 04:06 (-00:16 compared to average) – Not your strongest segment; let's boost that effort!
• Burpees Broad Jump: 03:19 (-00:29 compared to average) – This is a significant area where you lost time, and it’s crucial to work on this for future races.
• Wall Balls: 05:39 (+00:56 compared to average) – A real time sink; this segment is begging for improvement!
• Roxzone: 09:32 (+01:47 compared to average) – Transition time is key; we need to tighten this up!

With these insights, you can see where your strengths lie and what needs work. As they say, “You can’t climb the ladder of success with your hands in your pockets.” Let’s get to work! 🔥

Segments to Improve:

Now let’s dive deeper into the segments that need the most attention:

• Wall Balls:
  • Current Time: 05:39
  • Average Target: 04:32
  • Potential Improvement: 01:07
  • Focus During Training: 58%

  To improve your Wall Balls, focus on explosive power and endurance. Incorporate the following into your training:

  • Weighted Squat Jumps: Build explosive leg strength.
  • Wall Ball Drills: Focus on form and consistency. Aim for high repetitions with lighter balls before moving to heavier weights.
  • Interval Training: Combine wall balls with short bursts of running to simulate race conditions.

  Consider doing sets of 20 wall balls with a 30-second rest, then repeat for 5 rounds. This will build endurance and technique.

• Sandbag Lunges:
  • Current Time: 04:48
  • Average Target: 04:12
  • Potential Improvement: 00:36
  • Focus During Training: 31%

  To crush your Sandbag Lunges, focus on core strength and stability. Try these:

  • Weighted Lunges: Use a heavier sandbag to build strength.
  • Split Squats: Focus on single-leg stability and strength.
  • Core Workouts: Planks and rotational exercises will help with stability during lunges.

  Perform 3 sets of 10 lunges, alternating legs, and focus on pushing through your front heel to engage your glutes and quads.

Race Strategies:

Here are some strategies you can implement during your next race to improve your performance:

• Pacing Strategy: Start with a slightly faster pace in the first running segment to build confidence and momentum. Aim for a negative split approach, where you run the second half of the race faster than the first.
• Transition Efficiency: Focus on quick transitions between exercises. Practice moving from one station to the next with purpose in your training sessions. Set a timer and work on reducing your transition times by 5-10 seconds each session.
• Breathing Techniques: Master your breathing during exercises like the Ski Erg and Wall Balls to maintain endurance. A good rhythm can save energy and help you maintain intensity throughout the race.

Conclusion:

Ben and Becky, you’ve shown tremendous growth since your last races, and there’s a clear path forward to continue that momentum! Focus on those Wall Balls and Sandbag Lunges, and tighten up those transitions. The next races in Malaga, Paris, and Rimini are perfect opportunities to showcase your improvements. Remember, “It's not about being the best. It's about being better than you were yesterday.” You’ve got this! 🏆

Keep grinding, and let’s get ready to crush those upcoming races like a sledgehammer through a wall of excuses! 💥

- The Rox-Coach