Adam Corlett Hyrox Result

Overall Performance:

Adam, first off, let’s take a moment to celebrate that impressive overall rank of 3! You crushed it in the HYROX PRO Men category, landing in the top 3% out of 94 athletes and taking the top spot in your age group. That’s no small feat! 🏆 Your overall time of 01:02:09 is commendable, and you should be proud of your performance. However, as always, we’re here not just to pat backs but to push limits. Let’s dig into the details!

Now, looking at your total running time of 32:53 (+02:18 compared to average), it appears that you have a stronger running profile. This means that while you’re a solid runner, there’s room to enhance your strength segments. Your pacing during the race needs some tweaking. You started a bit slower than the average runner, but you picked it up later on. Remember, pacing is like a fine wine—it needs to breathe and develop over time. Don’t rush it at the start, but don’t let it sit too long either!

Segments & Race Analysis:

Alright, let’s break down the race segments! You showed strength in your overall performance, but some segments need our attention. Your pacing in the first two running segments was noticeably slower than average. For example, in Running 1, your time was 03:30, which is +00:08 compared to the average. While you seemed to recover well, it’s crucial to find that sweet spot where you can maintain a strong pace without burning out too early. You’ve got the potential to shave off valuable seconds by refining your pacing strategy.

Now, onto the strength segments. The Sled Pull and Burpees Broad Jump were areas where you had a bit of a struggle. You ranked in the 2nd and 4th percentiles respectively, which indicates these are your weakest points. The Sled Push was slightly better, but we can definitely work on making it a standout segment for you. Your Roxzone time of 03:15 (+00:53 compared to average) indicates that you spent a bit too much time between exercises. This could be due to fatigue or transitions. Let’s tighten that up!

Segments to Improve:

Here’s where the rubber meets the road, Adam. We’re going to focus on three main areas for improvement:

• Run Total: Potential Improvement: 02:42 (From 32:53 to 30:11), Focus during training: 71%
• Ski Erg: Potential Improvement: 00:23 (From 04:11 to 03:48), Focus during training: 10%
• Sled Push: Potential Improvement: 00:22 (From 02:41 to 02:19), Focus during training: 9%

Now, let’s break these down with specific drills and techniques:

• Run Total:
  • Focus on interval training: Incorporate 800m repeats at a pace faster than your average running speed. You should be aiming for around 3:30-3:40 per interval. Rest for half the time it takes to run the interval.
  • Fartlek sessions: These are great for building speed and endurance. Alternate between sprinting and jogging. Try 1 minute of sprinting followed by 2 minutes of jogging, repeat for 20-30 minutes.
  • Long runs: Don’t neglect your base. Make sure to include one long run per week to build your aerobic capacity.
• Ski Erg:
  • Technique work: Ensure you’re using your legs and core effectively, not just your arms. Practice drills focusing on form.
  • Intervals: 5 x 500 meters with 2 minutes rest. Aim to complete each interval at a pace faster than your current average.
  • Include ski erg sessions in your weekly routine, focusing on maintaining a consistent effort level throughout.
• Sled Push:
  • Strength training: Incorporate more leg presses and squats in your routine to build the necessary strength.
  • Specific sled push training: Add sled pushes into your weekly workouts, starting with lighter weights and gradually increasing as you improve.
  • Technique: Focus on your body positioning during the sled push. Keep your hips low and drive through your legs.

Remember, improvement comes from consistent effort and pushing through discomfort. As David Goggins would say, “You are not going to like it, but you have to do it!”

Race Strategies:

Now that we’ve got a game plan for improving specific segments, let’s talk about race strategies:

• Pacing: Start at a pace you can sustain. Think of it as a marathon, not a sprint. Keep your heart rate manageable in the early stages.
• Transitions: Practice your transitions during training. The goal is to minimize the time spent resting. Treat it like a race within the race!
• Mindset: Visualize your race before you even start. Picture yourself executing each segment perfectly. Negative thoughts? Send them packing like a bad Tinder date!
• Fueling: Don’t forget about nutrition. Make sure you’re fueling properly before and during the race. A well-fed athlete is an unstoppable athlete!

Conclusion:

Adam, you’ve shown tremendous growth and potential in your performance. With the right focus on your weaknesses, you can elevate your game to the next level. The next relevant races coming up are:

• HYROX GDANSK on 2025-10-12 in Gdańsk, Poland
• HYROX POZNAN on 2025-12-13 in Poznań, Poland
• Adrenalin HYROX Oslo on 2025-09-27 in Lillestrøm, Norway

Set your sights on these events and use the strategies we've discussed. Remember, “The only easy day was yesterday.” Keep pushing, keep striving, and keep exceeding your limits. Let’s show them what you’re made of! 💪💥

Stay strong, stay motivated, and let’s crush those goals! You’ve got this, Adam! As your Rox-Coach, I believe in you and your journey ahead.