Jono Llewellyn Hyrox Result

Overall Performance:

Llewellyn, you crushed the Auckland Hyrox event, finishing in the top 23% of your age group – that’s no small feat! Your overall time of 01:19:03 speaks volumes about your endurance and running capabilities, especially with a total running time of 00:25:03, which is 12:56 faster than average. Clearly, you’ve got the legs for this. 🏃‍♂️💥

However, let’s be honest, your sled push turned into a sled "rest" session, and your burpees didn’t quite jump to the occasion. We need to balance that solid running profile with some serious strength training to turn those segments around. Your pacing in the first running segment was a tad slow, which might have set the tone for your transitions into the strength segments. The trick here is to find that sweet spot where you’re not gassing out too early, but also not leaving too much on the table. Remember, “You can’t hurt me,” but you can definitely push yourself to be better! 💪

Segments to Improve:

Let’s dive into the segments that need some TLC:

• Sled Push: 00:14:00 (10:28 slower than average)
  

  This is your biggest time sink. To improve this, incorporate heavy sled training into your routine. Aim for 3 sets of 30-50 meters with maximum weight, focusing on maintaining a strong core and driving through your legs. On off days, practice pushing a prowler to build strength and endurance simultaneously. Form is crucial here – keep your back straight and drive with your legs, not your arms.

• Burpees Broad Jump: 00:05:12 (1:03 slower than average)
  

  Burpees are the bane of many athletes, but you can conquer them! Implement a drill of 5 rounds of 10 burpees followed by a broad jump as far as you can. Focus on explosive power out of the burpee and landing softly into the jump. Also, consider practicing them in your transition runs to simulate race conditions.

• Sled Pull: 00:06:39 (42 seconds slower than average)
  

  Again, sleds! This time, focus on pulling with shorter, powerful strides. Incorporate resistance band pulls into your routine. Attach a band around your waist and practice driving your legs while pulling against the resistance. This will improve your leg strength and overall pulling mechanics.

• Sandbag Lunges: 00:04:59 (9 seconds slower than average)
  

  Lunges can be a game-changer for your leg strength. To sharpen this skill, try weighted lunges with a sandbag for 3 sets of 10-15 reps per leg. Focus on maintaining balance and control throughout the motion. Also, consider integrating dynamic lunges into your warm-up to prepare your muscles for the race.

• Farmers Carry: 00:02:24 (17 seconds slower than average)
  

  This segment is often underestimated. To improve, implement farmers carry with heavy kettlebells or dumbbells, focusing on posture and core engagement. Perform 3 sets of 40 meters, ensuring you maintain a strong grip and upright posture – you’re not carrying groceries, you’re carrying your game face!

• Rowing: 00:04:46 (18 seconds slower than average)
  

  Rowing requires both strength and endurance. Use interval training on the rowing machine, alternating between 30 seconds of maximum effort and 1 minute of rest for 10 rounds. Focus on leg drive and smooth transitions between strokes.

Race Strategies:

• Pacing: Start your first run a bit faster; you want to ease into it but not too slow. Find your rhythm and keep it steady.
• Transitions: Practice your transitions during training. Visualize moving from one exercise to another; it’s all about efficiency! The roxzone time should be your next target.
• Mindset: Keep a positive mantra in your head. Something like, “I’m a beast, and this course is my jungle!” Repeat it out loud if you have to – just don’t scare the other competitors! 😄