Anselm Williams, Oliver Williams Hyrox Result

Overall Performance:

Alright, Anselm and Oliver, let’s break down your Hyrox performance! You both clocked in an overall time of 01:22:23, placing you at rank 813 overall and 208 in your age group. That’s a solid effort, landing you in the top 60% of 1355 athletes! You’ve got some killer potential here—let’s dig into what this performance is telling us.

Your total running time was 41:11, which is a whopping 5:53 faster than the average. That’s a clear indicator that you both have a strong runner profile. However, your running segments show some variability—Running 1 was solid, but you slowed down significantly in Running 3 and Running 4. This suggests a pacing issue; it’s great to start strong, but remember, it’s a marathon, not a sprint! The key is to maintain your speed and not burn out too quickly. 🏃‍♂️💨

Overall, you’ve got a hybrid athlete vibe, but there’s definitely room for improvement in your strength segments. Let’s focus on sharpening those weaknesses to elevate your game even further!

Segments & Race Analysis:

Now let’s dive into the details of your race segments. Starting with Running 1, you crushed it with a 04:26, which is 49 seconds faster than the average. Great start, but as we moved into Running 2, you experienced a significant drop, clocking in at 04:40—51 seconds slower than average. This drop continued into Running 3 (04:35) and Running 4 (04:38), which placed you in the 18th and 19th percentile ranks. It seems like those running legs really took a toll on your endurance as the race progressed.

In terms of strength segments, the Sled Pull was one of your strengths, surprisingly! You finished it in 03:47, which is 16 seconds slower than average but still placed you in the 79th percentile. The Burpees Broad Jump, however, was a different story. You took 5:08 here, which is 1:41 slower than the average! This segment alone can use some serious work. Your Roxzone time was also slower than average at 08:36, indicating that transitions may have been a bit sluggish. Remember, time wasted is time lost—let’s tighten that up! 💪

Segments to Improve:

Now, let’s zoom in on the segments that have the most potential for improvement:

• Wall Balls - Current Time: 06:28 | Target Time: 04:26 | Potential Improvement: 02:02 (Focus: 38%)
• Burpees Broad Jump - Current Time: 05:08 | Target Time: 03:26 | Potential Improvement: 01:42 (Focus: 31%)
• Sandbag Lunges - Current Time: 04:47 | Target Time: 03:48 | Potential Improvement: 00:59 (Focus: 18%)
• Sled Pull - Current Time: 03:47 | Target Time: 03:30 | Potential Improvement: 00:17 (Focus: 5%)

Wall Balls:

Your Wall Balls need serious attention. To improve your time, implement high-volume sets of Wall Balls in your training, focusing on maintaining a steady rhythm while keeping your core tight. Aim for 3-5 sets of 20 reps, resting minimally between sets. Incorporate strength training for your legs and shoulders, with exercises like thrusters or overhead presses to enhance your power output.

Burpees Broad Jump:

These bad boys are a killer when it comes to conditioning! You can improve by integrating more explosive power movements into your training. Try doing sets of box jumps and burpee variations. For instance, do 5 rounds of 10 burpees followed by 10 broad jumps, focusing on speed and form. You’ll want to practice these in a fatigued state to mimic race conditions better.

Sandbag Lunges:

To improve your Sandbag Lunges, focus on your lunging technique and core stability. Add in weighted lunges, Bulgarian split squats, and mobility work to improve flexibility and strength. Aim for 3 sets of 12-15 reps per leg with a tempo focus—slow down on the way down and explode up!

Sled Pull:

Sled pulls are your strength! However, to boost your time, work on your pulling technique. Consider incorporating resistance band pulls or heavy row variations into your routine to better simulate the strength needed for this segment. Focus on maintaining a strong posture throughout the exercise.

Race Strategies:

During the race, you’ll want to strategize your pacing. Start strong but maintain a sustainable speed throughout. A good rule of thumb is to aim for negative splits—this means running the second half of your race faster than the first. Also, practice your transitions between exercises to reduce that Roxzone time—this is crucial! If you can shave off just 30 seconds from your Roxzone, you’ll see a significant improvement in your overall time.

Conclusion:

Alright, Anselm and Oliver, you both have a lot to be proud of, but also a lot of potential to unlock! Your next races are coming up fast, with HYROX Perth in September and a Cigna Healthcare HYROX in Hong Kong in late July. This gives you some time to work on those segments we discussed.

Remember, “You are your only limit.” Keep grinding, keep improving, and don’t forget to have fun while you do it! Just like in Hyrox, life is about pushing through the tough parts to reach the finish line. And if you ever feel like the wall balls are too heavy, just remember, they’re not going to lift themselves! 💥

Let’s get to work—you’ve got this! The Rox-Coach is here to support you every step of the way!