Steven Johnstone Hyrox Result

Overall Performance:

Steven, your performance in the recent Hyrox race in Sydney was commendable! Finishing with an overall time of 01:24:22 places you in the top 56% of a competitive field of 2097 athletes, and top 34% in your age group. That's nothing to scoff at! Your total running time of 35:35 is a solid 6 minutes faster than average, indicating that you have a strong running profile, which is a significant advantage in Hyrox competitions. It seems like you enjoy running a bit more than lifting—let’s make sure we balance that out to become a true hybrid athlete! Remember, “You can’t hurt me” isn’t just for the tough; it means you can always improve. 💪

Segments & Race Analysis:

Now, let’s break down your race. Your pacing was quite dynamic. You started out strong in the first segment, but as the race progressed, it appears you may have slightly lost momentum during the latter running segments. The average splits indicate that you might want to adjust your pacing strategy to maintain consistency throughout the race. While your first running segment was relatively quick at 04:19, the drop in pace during running segments two through four indicates a potential fatigue factor or pacing miscalculation. Your performance on strength segments shows promise, but there’s definitely room for improvement. You consistently performed well in wall balls, scoring a whopping 93 percentile rank, but it seems you’ve hit a wall (pun intended!) there. You’ve got the potential to turn those weaknesses into strengths—let's dig deeper!

Segments to Improve:

Here’s a detailed breakdown of your most challenging segments and how we can turn them around:

• Wall Balls - Potential Improvement: 04:40 (From 10:40 to 06:00), Focus during training: 66%
• Sandbag Lunges - Potential Improvement: 00:50 (From 05:39 to 04:49), Focus during training: 11%
• Sled Push - Potential Improvement: 00:33 (From 03:14 to 02:41), Focus during training: 7%
• Ski Erg - Potential Improvement: 00:18 (From 04:40 to 04:22), Focus during training: 4%
• Sled Pull - Potential Improvement: 00:18 (From 04:53 to 04:35), Focus during training: 4%

1. Wall Balls: Your wall ball performance was impressive but also reflected a significant area for improvement. To drop your wall ball time to six minutes, incorporate specific drills focused on explosive power and endurance. Try doing sets of 15-20 reps, resting no more than 30 seconds between sets. Mix these in with squat variations (like front squats) to build strength and endurance in your legs. Additionally, consider practicing your wall ball technique to ensure you're utilizing your full body effectively. A good tip is to use a lighter ball during practice to focus on speed and form before you switch back to your competition weight.

2. Sandbag Lunges: This is another segment where you can shave time. To enhance your performance, we recommend adding more unilateral work to your training. Incorporate single-leg squats and lunges, focusing on balance and power. This will help your stability during the lunges. A drill like "Walking Sandbag Lunges" can be very effective; it allows you to build strength while maintaining the movement pattern you’ll use in the competition.

3. Sled Push: For the sled push, aim to increase your core strength and leg power. Try to combine heavy sled pushes with explosive sprint intervals. The sprinting will help you develop the speed needed to power through the sled push. Also, practice sled pushes with varied weights to build both strength and endurance. Don't forget about your footwork; quick, short steps will help you maintain momentum.

4. Ski Erg: While you ranked decently, a slight improvement can have a significant impact. Focus on your technique; ensure you’re engaging your core and driving with your legs. Incorporate high-intensity interval training (HIIT) on the ski erg, mixing short bursts of max effort with recovery periods. This will not only enhance your strength but also improve your endurance.

5. Sled Pull: Similar to the sled push, you can improve your sled pull times by incorporating various resistance training exercises. Focus on your back and core strength with deadlifts and rows. Building a strong posterior chain will help you pull the sled more effectively, allowing you to maintain a steady pace.

Race Strategies:

During your next race, here are some strategies to keep in mind:

• Start Strong, Finish Stronger: Balance your pacing. Start with a controlled pace, ensuring you have enough energy for the later segments. Aim for a negative split in your running segments, which means running the second half of the race faster than the first.
• Transition Like a Pro: Work on your transition speed between exercises; it's a crucial part of your overall time. Set up your gear efficiently before the race, and practice quick transitions during training to make them second nature.
• Mind Over Matter: Mental strength is just as important as physical strength in Hyrox. Use visualization techniques before the race to mentally prepare for each segment. Remind yourself that you’ve put in the work, and now it’s time to show it!

Conclusion:

Steven, your Hyrox journey is just beginning, and with the right focus and training, there’s no limit to what you can achieve. The upcoming races in Perth and Hong Kong are great opportunities for you to implement these strategies and improvements. Remember, “You are never finished; you are always getting started.” Keep pushing, keep grinding, and before you know it, you’ll be smashing your personal bests like a boss! 💥

Keep your head up, and always remember: “The only easy day was yesterday.” Let’s get after it, Steven! 💪🏆 - The Rox-Coach