Brian Mccormack, Ash Sharma Hyrox Result

Overall Performance:

Brian and Ash, you two tackled this Hyrox race like champs! Finishing with an overall time of 01:35:26 puts you in the top 72% of 1355 athletes, which is no small feat! While the finish time is respectable, especially given the competition, we have some areas to hone in on to boost that performance even further. Your total running time of 50:34 is a solid 04:34 faster than average, showcasing your strength as runners. However, let’s delve deeper into your pacing, as the segments show a bit of fluctuation that we can refine.

Brian, your best running lap was 05:29, indicating you started strong but may have hit a wall in the latter segments. Ash, it seems like you both have the potential to be more hybrid athletes—utilizing both strength and speed effectively. Let’s focus on fine-tuning those strengths and addressing the weaknesses to elevate your performance in future races!

Segments & Race Analysis:

In terms of the race segments, you both had some standout moments, particularly in the Ski Erg and Sled Push where you performed better than average. However, the Sled Pull and Burpees Broad Jump segments were where time slipped through your fingers like water. Your pacing varied, with Brian showing excellent speed in the early running segments but losing momentum in the latter half, while Ash will need to focus on maintaining intensity throughout all segments.

Let’s break down the segments:

• Running 1: Strong start for both of you, especially Brian at 05:29, which is 13 seconds faster than average.
• Ski Erg: Solid performance, with a time of 04:15, just 2 seconds shy of average.
• Burpees Broad Jump: An area where both of you need to improve, with a combined loss of 01:04 from the average time. Time to jump into some serious practice!
• Sled Pull: This segment saw a significant lag. Brian, you spent an extra minute here compared to average! This is a critical area for improvement.
• Roxzone: You spent 10:45 in transition, which is 1:21 longer than average. Let’s tighten that up!

Segments to Improve:

Now, let’s address the segments with the most room for improvement:

• Wall Balls: Your time of 06:10 can be cut down by 01:04. Focus during training: 29%.
  • Drills: Incorporate high-rep wall ball workouts at varying weights. Start with lighter balls to focus on form and gradually increase weight.
  • Technique: Ensure you are squatting low enough to engage your legs and using your hips to drive the ball upward.
• Burpees Broad Jump: You can slice 01:02 off your time. Focus during training: 28%.
  • Drills: Practice interval training that includes burpees followed by broad jumps to enhance muscle memory and conditioning.
  • Technique: Focus on explosive movement from the ground to let your body flow through the motions efficiently—less time on the ground means more time flying through the air!
• Sled Pull: A potential improvement of 00:55. Focus during training: 25%.
  • Drills: Increase your sled pull sessions with varying weights to build strength and endurance.
  • Technique: Focus on maintaining a strong posture, engage your core, and drive with your legs rather than your arms alone.
• Sandbag Lunges: Potential improvement of 00:35. Focus during training: 16%.
  • Drills: Incorporate lunges with a sandbag at varying distances and fatigue levels to simulate race conditions.
  • Technique: Keep your chest up and focus on pushing through your front heel to maximize power.

Race Strategies:

Here are some strategies to implement for your next race:

• Pacing: Start strong but avoid going all out in the first running segment. Aim for a consistent pace that you can maintain through the race.
• Transitions: Focus on minimizing rest during transitions. Implement a routine where you practice moving quickly from one exercise to the next, treating it like a race within a race.
• Mindset: Embrace the discomfort—like David Goggins says, “You have to be willing to go to war with yourself.” When the going gets tough, remember that’s when champions are made!

Conclusion:

Brian and Ash, you both have the potential to rise through the ranks with focused training and determination. Look ahead to the upcoming Hyrox events in Perth and Hong Kong—these are golden opportunities to put your training to the test and see improvements in your performance.

Keep pushing your limits, and remember: “The only easy day was yesterday.” So let’s make the next race count and smash those personal bests! 💪💥

Get fired up, get training, and let’s make this journey one for the books! Remember to keep each other accountable and have fun in the process. Can't wait to see you both crush it in Sydney and beyond!

Stay strong, stay motivated, and keep that Hyrox spirit alive! - The Rox-Coach