Conor Dewar, Christian Millgate Hyrox Result

Overall Performance:

Conor Dewar and Christian Millgate, you two took on the Hyrox challenge and finished strong! With an overall time of 01:23:10, you’ve positioned yourselves in the top 61% of a competitive field of 1355 athletes. Not too shabby, right? You’ve shown grit and determination, especially considering your overall rank of 836 and a rank of 218 in your age group. This performance indicates that you're on the right track, but there’s always room to rise higher.

Now, let's break this down. The total running time of 42:29 is impressive, clocking in 4:52 faster than average, which suggests you possess a strong runner profile—good news! But here’s the kicker: while you’ve got the speed, your segments show that there’s some serious room for improvement in strength-based exercises. It's like being a cheetah in a weightlifting competition—you can run fast, but we need to pump up that power! 🏃‍♂️💥

Segments & Race Analysis:

Let’s dive into the nitty-gritty of your race. First off, your running segments (Running 1 to Running 4) were commendable. You kicked off with a best lap of 04:43, which is a solid start, but as the race progressed, you might have felt the fatigue creeping in. The splits indicate that you started strong but gradually slowed down, especially in Running 3 with a 05:01 and Running 4 with a 04:55. This pattern suggests a pacing issue—either you went out too hot or didn’t manage your energy efficiently throughout.

On the strength side, your Ski Erg time of 04:50 was on the slower side compared to your peers, ranking you at the 100th percentile. That’s not where we want to be, my friends! While the Sled Push and Farmers Carry were somewhat on par, you struggled with the Wall Balls and Burpees Broad Jump, which are crucial for overall performance. The Roxzone time of 10:35 also indicates that transitions were not as sharp as they could be—more like a leisurely stroll than a sprint! 🏃‍♂️💨

Segments to Improve:

Now, let’s focus on the segments where you can make the most significant gains. Here’s the breakdown of your worst-performing segments and how to flip the script:

• Ski Erg - Current time: 04:50, Potential Improvement: 00:42 (Target: 04:08), Focus during training: 25%
  Training Strategy: Incorporate high-intensity intervals on the Ski Erg. Aim for 30 seconds of all-out effort followed by 30 seconds of rest. Try to replicate race conditions by doing these intervals at the end of a run to simulate fatigue. Gradually increase the duration of effort as your strength improves.
• Sandbag Lunges - Current time: 04:29, Potential Improvement: 00:38 (Target: 03:51), Focus during training: 22%
  Training Strategy: Perform dynamic lunges with a heavier sandbag. Include forward and reverse lunges in your routine, focusing on form and explosiveness. Don’t forget to combine them with high-rep bodyweight lunges on lighter days to build endurance.
• Wall Balls - Current time: 05:07, Potential Improvement: 00:38 (Target: 04:29), Focus during training: 22%
  Training Strategy: Increase your Wall Ball volume in training. Aim for EMOM (Every Minute on the Minute) workouts with 10-15 reps, focusing on speed and consistency. Consider pairing it with a short sprint to condition your body for fatigue management.
• Burpees Broad Jump - Current time: 03:56, Potential Improvement: 00:27 (Target: 03:29), Focus during training: 16%
  Training Strategy: Practice these in a circuit format! Do 10 burpees followed by 10 broad jumps. Work on the transitions to minimize downtime. Focus on explosive movements to increase your speed through this segment.
• Farmers Carry - Current time: 02:09, Potential Improvement: 00:22 (Target: 01:47), Focus during training: 13%
  Training Strategy: Increase your grip strength with dead hangs and farmer carries at varying distances. Incorporate them into your HIIT sessions to mimic race conditions and improve endurance while carrying weight.

Remember, these are not just workouts; they are your ticket to turning weaknesses into strengths. Embrace the grind, and let’s make those segments your new best friends! 💪

Race Strategies:

Now that we’ve identified where to focus, let’s talk tactics. Here’s how you can approach your next race:

• Pacing: Start at a sustainable pace. You’ve got the speed, but don’t overextend yourself early on. Stick to your target splits and listen to your body.
• Transitions: Work on your transition efficiency. Practice switching between exercises quickly, minimizing downtime. Set up mock races to simulate the transitions you’ll face in a live environment.
• Nutrition: Ensure you’re fueling adequately before and during the race. Consider using energy gels or chews to maintain your energy levels, especially during the running segments.
• Mental Game: Visualize each segment before the race. Picture yourself crushing those Ski Ergs and nailing the Wall Balls. A strong mindset can carry you through the toughest parts of the race.

And don’t forget to have fun! Remember what Jocko Willink says: “Discipline equals freedom.” The more disciplined you are in your training, the more freedom you’ll have to perform on race day.

Conclusion:

Conor and Christian, you both have shown incredible potential in this Hyrox competition. With focus and dedication, you can sharpen those segments and elevate your performance to new heights. Look ahead to your upcoming races—HYROX Perth on September 5-6 and Cigna Healthcare HYROX Hong Kong on July 26. Use the feedback from this race to fuel your training sessions and come back stronger than ever.

Remember, pain is temporary, but glory lasts forever. Keep pushing your limits, and don’t be afraid to get comfortable with being uncomfortable. You’ve got this! 💥🏆

Stay focused, stay fierce, and remember: The Rox-Coach is here to guide you every step of the way! Now, go crush those training sessions! 💪