Tim Wilkinson, Joel Gregory Hyrox Result

Overall Performance:

Tim and Joel, you both smashed through the Hyrox competition with grit and determination, finishing with an overall time of 01:40:07. That places you in the top 73% of a fierce field of 1,355 athletes—strong work! In the age group 35-39, you landed at rank 146, which is no small feat, landing you in the top 66% of 218 competitors.

Your total running time of 58:15 is right on par with the average, showcasing your ability to maintain a steady pace throughout the race. However, it’s a clear indicator that you may have a more hybrid profile, balancing both running and strength. Looking at the splits, it appears that pacing could be a bit of a factor; your initial running segment was quick, but the latter segments saw a noticeable slowdown, particularly in Running 8. Remember, it’s not a sprint but a marathon… or should I say a Hyrox? 🏃‍♂️💨

Segments & Race Analysis:

Breaking down your splits, let’s see where the magic happened:

• Running 1: Started strong at 05:44, which is actually 06 seconds faster than average (81st percentile). This shows you both have that explosive start energy!
• Running 2: A bit of a slowdown here at 06:15, which is 28 seconds off the average (91st percentile). This could indicate an early push that led to fatigue later on.
• Burpees Broad Jump: At 04:46, you were 34 seconds slower than the average. This was your weakest segment, ranking at the 96th percentile. It’s time to tighten that up!
• Roxzone: Spending 11:24 here is a solid chunk of time, 1:16 slower than the average. This indicates potential room for improvement in your transitions and fitness levels. 🏋️‍♂️
• Running 8: The final stretch at 10:40 was a staggering 1:56 slower than average. This can be a killer if we don’t address it. Let’s take a moment to breathe and regroup—literally!

Overall, your pacing indicates you may have started too fast, leading to fatigue in the latter half of the race. The key here is to balance that initial burst with endurance for the long haul.

Segments to Improve:

Now let’s drill down into the segments where you have the most potential for improvement:

• Total Running Time: You have a potential improvement of 04:28, aiming to drop from 58:15 to 53:47. Focus during training: 87%.
• Burpees Broad Jump: This segment has a potential improvement of 00:28, targeting a time of 04:18. Focus during training: 9%.

For Total Running Time Improvement:

• Interval Training: Incorporate high-intensity interval training (HIIT) into your running regimen. Aim for short bursts of speed (400m sprints) followed by recovery jogs. This will help improve your overall speed and endurance.
• Long Runs: Schedule a weekly long run to build endurance. Focus on maintaining a conversational pace to increase your distance without burning out. Consider gradually increasing your long run by 10% each week.
• Pacing Drills: Use tempo runs to practice maintaining a steady pace. This will help you to find and hold your desired pace during the race.

For Burpees Broad Jump Improvement:

• Drills: Incorporate specific burpee drills into your training. Break them down into segments—practice the jump, landing, and push-up separately to build strength and efficiency.
• Strength Training: Focus on plyometric exercises like box jumps and squat jumps to build explosive power. These will help in transitioning from the burpee to the jump effectively.
• Form Corrections: Ensure your burpee form is on point—chest to the ground, explode up with your legs, and land softly to prepare for the jump. This will help reduce fatigue during the race.

Remember, it’s not just about doing more; it’s about doing it right. It’s about that killer mentality: “I’m not here to be average; I’m here to be awesome!” 💪

Race Strategies:

Let’s dive into some strategies that will help you both excel in your next races:

• Pacing Strategy: Start strong, but find your rhythm early. Aim to keep your laps within a 10-second variance of your target pace. You don’t want to blow your load too early, or you’ll be crawling through Running 8 like it’s a Sunday stroll.
• Transition Efficiency: Work on your transitions in training. The faster you can move from one exercise to the next, the less time you’ll spend resting in the Roxzone. Think of it as a relay race with yourself—don’t drop the baton!
• Teamwork: Since you’re competing as a duo, communicate effectively during the race. Support each other during tough segments, keeping morale high. A little encouragement goes a long way—think of it as giving each other a mental high-five!

Conclusion:

Tim and Joel, you’ve laid a solid foundation with your performance, but there’s always room for improvement. With the upcoming races in Perth and Hong Kong on the horizon, this is the perfect time to focus on those areas we discussed. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Now, go out there and train like your next race is tomorrow! Just don’t forget to rest, eat right, and hydrate. You two are capable of more than you know, and I’m here to help you unlock that potential. Keep pushing, keep grinding, and let’s make the next race your best one yet! 💥🏆

Stay fierce, stay focused, and remember: Pain is temporary, but glory is forever. You’ve got this! – The Rox-Coach