Sonny Dewhurst, Harry Fox Hyrox Result

Overall Performance:

Sonny Dewhurst and Harry Fox, your performance at the recent Hyrox competition was commendable, landing you in the top 65% overall and 69% in your age group! With a finish time of 01:25:57, you both demonstrated solid endurance and resilience. However, your total running time of 43:33 indicates that you have a stronger running profile, as this is significantly faster than the average. This means you can definitely push harder in the strength segments while leveraging your running capabilities. Remember, it’s all about that balance—like a tightrope walker who’s had too much caffeine! ☕💥

Segments & Race Analysis:

The race had its ups and downs, much like a rollercoaster designed by a caffeinated engineer! Your pacing strategy in the running segments was quite aggressive, especially in Running 1, where you clocked in at 04:38, which is 46 seconds faster than average. However, the subsequent runs showed a drop in pace, particularly in Running 4, which took you 05:32. This suggests that you might have started too fast and faced some fatigue later. You need to find that sweet spot between speed and endurance to maintain a steady pace throughout the race.

In terms of strength segments, the Sled Push was notably slower than average, and it’s an area that requires immediate attention. The Burpees Broad Jump and Wall Balls, while you excelled in the latter half of the race, still presented considerable time losses compared to your peers. The Roxzone, where you spent 09:40, suggests a need for more efficient transitions and better overall fitness.

Segments to Improve:

Let’s dive into the segments where there’s room for improvement:

• Burpees Broad Jump (BBJ)
  • Current Time: 05:52
  • Potential Improvement: 02:13 (Goal: 03:39)
  • Focus during Training: 48%

  This segment can be a game-changer, and with a potential time drop of over two minutes, it’s worth the focus! Aim to incorporate more explosive power drills. Training Strategy:

  • Perform 3-4 sets of 10-15 Burpees followed immediately by 10 Broad Jumps to mimic race fatigue.
  • Work on your plyometric exercises, such as box jumps and jump squats, to enhance your explosive power.
  • Incorporate interval training, combining short bursts of BBJ practice with rest periods.

• Wall Balls
  • Current Time: 06:33
  • Potential Improvement: 01:55 (Goal: 04:38)
  • Focus during Training: 42%

  Wall Balls are a great full-body workout, but they can also drain your energy tank faster than a kid with an ice cream cone in July! Training Strategy:

  • Increase your Wall Ball reps during training, aiming for 3 sets of 20-30 reps with minimal rest.
  • Practice your squat form to ensure you are generating power from your legs, and focus on your breathing technique to maintain stamina.
  • Incorporate a Tabata-style workout with Wall Balls, alternating between 20 seconds of work and 10 seconds of rest.

Race Strategies:

Now that we’ve fine-tuned the segments, let’s strategize for your next races:

• Pacing Strategy: Start with a controlled speed during the initial running segments. Your BBJ and Wall Balls will be more manageable if you conserve energy early on. Remember, it’s not a sprint; it’s a marathon... with a lot of obstacles!
• Transition Efficiency: Work on smoother transitions between exercises. Practice switching from one segment to another in your training sessions to reduce your Roxzone time. It’s like getting from Point A to Point B without stopping for coffee—well, maybe just one cup!
• Breathing Techniques: Focus on your breathing during the strength exercises. Controlled breathing will help maintain your energy levels and improve your performance in high-intensity segments.

Conclusion:

Sonny and Harry, you’ve shown tremendous potential in your performance. With targeted training in the Burpees Broad Jump and Wall Balls, you can turn those segments into strengths and improve your overall race times. As you gear up for the upcoming races in Perth and Hong Kong, remember that every second counts. As David Goggins says, “You are your own competition.” Keep pushing yourselves to the limit, and leave no stone unturned in your training. 💪

Keep your eyes on the prize, stay motivated, and don’t forget to have fun along the way! After all, if you’re not enjoying it, why are you doing it? You’ve got this! Now go crush those goals and show the world what you’re made of! 🏆💥

Looking forward to seeing you both at the next races! Let’s make it happen! 💪

— The Rox-Coach