Steven Bridle, Matt Fraser Hyrox Result

Overall Performance:

Steven, you tackled the Hyrox challenge with grit and determination, finishing with a strong overall time of 01:20:52, placing you in the top 57% of all competitors and the top 50% in your age group. That’s no small feat! Your pacing strategy was commendable, especially during the initial run where you clocked in at 04:44, a solid time that showed you have a runner's edge. However, it seems you may have come out of the gates a bit too hot. A faster than average time by 28 seconds indicates you were pushing hard, which is great, but it might have cost you some gas later in the race. The overall running time of 43:42, which sits at 2:30 faster than average, highlights your potential as a runner, but we need to balance that with strength training for the Hyrox demands. Remember, this isn’t just a race; it’s a test of endurance, strength, and mental toughness!

Segments & Race Analysis:

Breaking down your race segments reveals a mixed bag of strengths and opportunities. Your initial run was superb, but the subsequent running segments showed a bit of a dip, particularly in the later stages. The Ski Erg and Rowing segments were solid, showing you have a good aerobic base, but the Sled Push was a glaring weakness, landing you in the bottom 22 percentile. The Burpees Broad Jump was a highlight, where you ranked in the top 93 percentile, showcasing your explosive power. But the Roxzone time of 09:13, which is quite a bit slower than average, indicates that transitions and overall fitness may need some sharpening. Each segment is a puzzle piece, and together they form your complete Hyrox picture. Let’s get to work on those pieces!

Segments to Improve:

• Burpees Broad Jump (BBJ): This segment shows the most potential for improvement. Your time of 04:31 could easily be pushed down to 03:20 with focused training. This represents a potential improvement of 01:11, which is significant! Aim for 73% of your training focus here.

Training Strategies for BBJ Improvement:

• Drill 1 - BBJ Technique Work: Dedicate one session weekly to practicing the BBJ. Start with 3 sets of 5 BBJs focusing on form (soft landings, quick transitions). Keep your knees aligned and land with your feet shoulder-width apart.
• Drill 2 - Plyometric Work: Include box jumps and broad jumps in your routine. Aim for 3 sets of 10 box jumps followed by 5 broad jumps. The explosive power will translate directly to your performance in BBJ.
• Drill 3 - Burpee Variations: Incorporate different burpee variations (e.g., lateral burpees, tuck jumps) to build endurance and explosiveness. Try 4 rounds of 10 burpees with different variations.
• Drill 4 - Circuit Training: Create circuits that combine BBJs with other high-intensity movements. For instance, 10 BBJs followed by 30 seconds of wall balls and then a 200m run. Repeat this circuit 4 times with minimal rest.

Form Corrections: Focus on explosive movements and quick transitions. A common mistake is to spend too much time on the ground during the burpee phase; instead, aim for a smooth and swift transition to the jump.

Race Strategies:

• Pacing Strategy: Start strong but not too strong! Aim for a consistent pace instead of a sprint at the beginning. Stick to a plan of negative splits, where you run the second half of the race faster than the first.
• Transition Focus: Speed up those transitions! Use the Roxzone to your advantage. Practice getting in and out of exercises quickly during your training sessions to cut down on rest time.
• Mindset: When you hit the wall, remember, “Pain is just weakness leaving the body.” Keep pushing, and don't let your mind convince you to slow down. Embrace the discomfort—it's where growth happens!

Conclusion:

Steven, you’ve got the foundation to build upon, and with the right focus and training, you can elevate your performance to new heights. The next races on your calendar, like HYROX Perth and Cigna Healthcare HYROX Hong Kong, are perfect opportunities to test these improvements. Set your sights on those events and use the training strategies we’ve discussed. Remember, “You don’t stop when you’re tired; you stop when you’re done.” So gear up, stay focused, and let’s crush those goals together! 💪💥

Also, don’t forget to bring your sense of humor to the race! After all, if you can’t laugh while suffering, you’re probably doing it wrong. Keep pushing, Steven, because the best is yet to come! I’m here for you, The Rox-Coach.