Steven Smith, Andrew Wallace Hyrox Result

Overall Performance:

Steven, you crushed it out there at the 2025 Glasgow Hyrox! With an overall time of 1:12:33, you ranked 115 out of 207 athletes, placing you in the top 55%. Your performance in the 30-39 age group was also solid, landing you in the 72nd spot, just within the top 62%. It's clear you've made significant strides since your last races, and that's something to celebrate! 🎉

Your total running time of 41:46 was slightly above the average by 2:03, indicating a bit more time on the track than your peers. However, your best running lap of 4:22 shows you have the speed when you need it. Your pacing strategy seemed a bit off; you started strong but may have burned too much energy early on with that 3:18 in Running 1, which is 1:11 faster than average. Finding a balance in your pacing will be crucial moving forward.

Comparing your races, it's evident that you're on an upward trajectory. For instance, you improved your overall time by almost 20 minutes from the 2022 Manchester race. This kind of progress isn't just about physical training; it’s also about mental toughness and strategy. Remember, “You can’t hurt me,” as David Goggins would say. You’re getting stronger, but we can sharpen those edges just a bit more.

Segments & Race Analysis:

Let’s break down the race a bit more. You had some standout segments, particularly in Running 2, 3, and 4, where you gained significant time compared to the average. Here’s how it went:

• Running 1: 3:18 (17th percentile) - You started strong but maybe too strong. This segment can be seen as a double-edged sword; it’s great to start with a surge, but if you blow your load too early, you’ll pay for it later. Focus on maintaining a steady pace that allows you to finish strong.
• Ski Erg: 3:46 (43rd percentile) - Right about average! Keep up the good work here, but a little more intensity could elevate your position.
• Running 2: 5:02 (79th percentile) - Nice improvement! This shows you’re finding your rhythm. Keep that up!
• Sled Push: 2:20 (80th percentile) - Solid work here; you’re pushing strong! Just a little tweak could improve this further.
• Running 3: 6:02 (91st percentile) - This is where you really turned it up! Great split here, showing you’ve got the endurance.
• Sled Pull: 4:08 (53rd percentile) - Mid-range; we can work on making this more efficient in your training.
• Running 4: 5:41 (83rd percentile) - Another solid segment! You’re maintaining pace well here.
• Burpees Broad Jump: 2:30 (42nd percentile) - This is an area where we can definitely improve your agility and endurance.
• Roxzone: 4:23 (18th percentile) - This is a big area for improvement. If you're spending too much time here, we need to tighten that up.

Overall, you had some excellent segments, but the Roxzone time indicates a need for improvement in transitions and overall fitness. Remember, “The only easy day was yesterday.” 💪

Segments to Improve:

Now, let's dive into the segments that need a bit more attention:

• Total Running: Your total running time has potential for improvement. Aim to shave off 2:48, bringing you from 41:46 to 38:58. This will require a focus of about 78% during training. Here’s how:
• Interval Training: Incorporate more intervals into your running sessions. Try running 400m at a pace significantly faster than your race pace, followed by 400m of active recovery. Repeat this for 6-10 rounds to build both speed and endurance.
• Long Runs: Add a weekly long run of 10-12km at a comfortable pace. This will build your endurance and help you maintain a steady pace during the race.
• Tempo Runs: Include tempo runs once a week where you run at your race pace or slightly faster for 20-30 minutes to increase your lactate threshold.
• Sled Push: Aim for a potential improvement of 00:18. Focus during training: 8%. Here’s what to do:
• Heavy Push Drills: Incorporate sled pushes in your strength training. Use heavier weights than you would during a race to build strength.
• Interval Pushes: Do sled pushes for distance (20-30m) with short rest intervals. This will help simulate the race conditions and improve your explosiveness.
• Form Corrections: Ensure you’re using a low stance with a strong core to maximize your power output. Video yourself during practice to check your form.

Focus on the areas above, and we’ll transform these weaknesses into strengths! Remember, "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward." - Rocky Balboa.

Race Strategies:

Going into your next races, let's implement some strategies to maximize your performance:

• Pacing Strategy: Start each running segment slightly slower than your target pace, especially in the first half. This will prevent fatigue from accumulating too quickly. You want to finish strong, not gas out halfway through!
• Transition Training: Practice your transitions during training. Set up mock races where you practice moving from one exercise to another quickly. Time yourself to see improvement.
• Mental Focus: Incorporate visualization techniques before each race. Visualize yourself executing each segment perfectly, especially the challenging ones. This will mentally prepare you for race day.
• Nutrition and Hydration: Make sure you’re fueling your body properly in the days leading up to the race. Stay hydrated, and consider small snacks like gels or energy bars during the event if it’s allowed.
• Team Coordination: Since you’re in a doubles category, communicate with Andrew Wallace on strategies and pacing. Work as a team to keep each other motivated and on pace.

Conclusion:

Steven, you are on the upward trajectory, and the improvements you've made are not just impressive but also inspiring. Your next races are coming up, and I can feel the energy already! Keep your eyes set on the upcoming HYROX Dublin and Birmingham events, and let’s work on sharpening those skills even more before then. Remember, “Success is not final, failure is not fatal: It is the courage to continue that counts.” - Winston Churchill. 💥

Keep pushing, keep training, and most importantly, keep believing in yourself. You've got this! And hey, why did the runner bring a ladder to the race? Because they heard the competition was on another level! 😂

This is your Rox-Coach signing off, ready for the next challenge. Let’s crush it! 🏆