Thomas Noble Campbell Hyrox Result

Overall Performance:

Noble, first off, let’s give it up for your performance in Auckland! Ranking 20th in your age group out of 205 athletes is no small feat—top 9%! You've got some serious grit, and it shows! 💪 Your overall time of 01:13:26 is a strong showing, but there’s room for improvement, particularly on the running segments. With a total running time of 00:38:25, which is 01:23 slower than average, it looks like you might be more of a strength athlete than a runner. However, this doesn’t mean you should shy away from the track! Think of it as an opportunity to build that running engine while keeping your strength in check. Your pacing strategy seems to have started a bit too fast in the first segment, which could explain the slower times in the later running segments. Starting strong is great, but we also want to finish strong! Let's channel that inner Goggins: “Most of us live our lives in a box. We want to break that box and go all out!” So let’s break that box and fine-tune your performance!

Segments to Improve:

• Burpees Broad Jump (00:04:39): This segment was 00:25 slower than average, and it’s a tough one that requires both strength and endurance. To improve, focus on your technique—ensure you land softly after the jump to keep your energy up. Incorporate drills like burpee box jumps and explosive push-ups to build that explosive power. Practice doing burpees in sets of 10-15, and aim to transition quickly into the jump.
• Farmers Carry (00:02:11): At 00:19 slower than average, this is another area for growth. You should work on grip strength and core stability. Include farmer’s walks with heavier weights in your gym sessions. Aim for 3-4 sets of 30-60 seconds carrying weights, focusing on maintaining an upright posture. This will not only improve your performance in the Farmers Carry but also help in other segments.
• Rowing (00:04:48): At 00:16 slower than average, this segment can be improved with technique. Focus on your stroke efficiency. You can do intervals on the rowing machine—try 500m sprints followed by rest periods to mimic race conditions. Work on your drive and recovery phases. A good rowing form will save you energy for the running parts!
• Wall Balls (00:05:05): This segment was 00:14 faster than average, but there’s always room to improve! Focus on your squat depth and the power of your throws. Practice with a heavier ball to build strength, and work on your breathing rhythm during the exercise. Keep your core tight to maintain form, and aim for high repetitions during your training sessions.

Race Strategies:

• Pacing: Start at a controlled pace, especially in the first running segment. You want to conserve enough energy to finish strong. Use a watch to keep track of your lap times and aim to run each segment within a second or two of your target pace.
• Transitions: Your roxzone time was impressive at 00:04:10, which is 01:12 faster than average! Keep up that efficiency! But let’s also work on getting in and out of exercises quicker. Practice quick transitions in your training to simulate race conditions. Train in a circuit format where you move quickly from one exercise to the next.
• Breathing: Throughout the race, focus on your breathing rhythm during the running sections. It’s easy to lose control when fatigue sets in. Consider using a 2:2 breathing pattern (two steps in, two steps out) to help regulate your heart rate and keep your energy up.

Conclusion:

Noble, you’ve got the potential to turn those segments into strengths! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep your head up, stay focused on your training, and don’t forget to enjoy the process! You’re already in the top 9%—let’s aim for the top 5% next time! 💥 Keep pushing those limits, and I’m here to help you every step of the way. Now, go crush those workouts like they owe you money! 😄

Keep grinding, and let’s see you rise to the occasion in the next race!

— The Rox-Coach