Smith Justin Hyrox Result

Overall Performance:

Justin, you crushed it out there at the 2024 Stockholm Hyrox with a finish time of 01:05:54, placing 78th overall — that’s in the top 7% of 1096 athletes! You also snagged an impressive 17th in your age group, showing you’ve got what it takes to compete at a high level. Your total running time of 33:01 is a standout performance, being 34 seconds faster than average, which indicates you have a solid runner profile. You started strong with Running 1, but your pacing might have been a touch too aggressive early on, as you were already in the 17th percentile. While this gave you a fast start, it may have cost you some energy later on, especially in segments like the Sandbag Lunges and Burpees Broad Jump where fatigue can hit hard. With some adjustments, you can transform these strengths into even greater performance. 💪

Segments to Improve:

Now, let’s focus on the segments where you can truly elevate your game:

• Sandbag Lunges (04:01) - 16th Percentile: This segment was a significant time loss. To improve, focus on lunging mechanics. Incorporate weighted lunges with a focus on form — keep that front knee over the ankle, and drive through the heel. Aim for 3 sets of 10-12 reps per leg, twice a week. You could also practice walking lunges to enhance endurance. Consider doing a light jog between sets to simulate race fatigue. Remember, "You don't get what you wish for; you get what you work for!"
• Burpees Broad Jump (03:45) - 12th Percentile: This segment was a bit slower than average, and we can definitely work on this. Incorporate burpee variations in your training. Try doing them in a circuit — 5 burpees followed by a broad jump, for 5 rounds. Focus on explosiveness and quick transitions. It's all about efficiency here, so make your movements count. "If you want to be great, you have to be willing to be mocked, hated, and misunderstood." Embrace the burpee grind!
• Roxzone (05:44) - 27th Percentile: Your transition time indicates that you may need to enhance your overall fitness and quicken your transitions. Practice quick transitions between exercises in your training. Set a timer and see how fast you can move from one station to another without losing focus. You can also do high-intensity interval training (HIIT) sessions to build that transition quickness. "Don’t count the days; make the days count!"

Race Strategies:

To elevate your race performance, consider these strategies:

• Pacing: Start a bit more conservatively. Monitor your heart rate and exertion level during the first running segment. This way, you can maintain energy for the latter stages where fatigue really kicks in.
• Transition Efficiency: Practice your transitions in your training sessions. Carry a stopwatch and time how long it takes you to transition from one exercise to another. Aim to reduce that time by a few seconds with each training session.
• Mindset: Keep a positive mindset throughout your race. When fatigue sets in, remind yourself of your training and how you’ve prepared for this moment. "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." Keep pushing through those tough moments!

Conclusion:

Justin, you’ve proven you have the heart and the skills to excel in Hyrox competitions. With a little focus on those specific segments and incorporating these strategies, you’re looking at some serious gains in your next race. Remember, every setback is a setup for a comeback. Keep pushing your limits, and as Goggins would say, "Stay hard!" Now, go crush those lunges and kick some burpee butt! 💥🏆

Let’s keep the momentum going, and I’m here to help you every step of the way. You’ve got this! – The Rox-Coach