Tom Cross, Justin England Hyrox Result

Overall Performance:

Tom and Justin, you’ve put in the hard work, and it shows! Finishing in 1:22:08 puts you in the top 59% overall and 52% within your age group. That’s a solid performance, especially when you consider the competition. Your total running time of 44:11 indicates a faster-than-average running profile, meaning you’ve got some wheels! However, there’s always room for improvement, and I’d say you both need to shift your focus towards enhancing your strength. Remember, in Hyrox, it’s not just about running fast but also about being strong enough to handle those daunting transitions and exercises. They say, “Success is a journey, not a destination,” and you’ve just taken a big step on that journey! Now, let’s dig deeper into the specifics.

Segments & Race Analysis:

Now, let's break down what went down during the race. You both started strong with a fast running lap of 4:41, which was a solid 32 seconds faster than average. However, after that initial burst, the pacing seemed to slow, particularly in the later running segments. This could indicate that you might have started a bit too fast, leading to a dip in energy when you hit those strength segments. For future races, pacing is key; you want to feel strong throughout, not just strong at the beginning.

In terms of strength segments, the Sled Push at 1:29 and Sled Pull at 3:00 showed you both struggled a bit, ranking in the lower percentiles. Meanwhile, the Burpees Broad Jump and Farmers Carry were standout segments for both of you—great job! But, as you know, the overall race performance hinges on your weakest links. The Roxzone was also on the slower side, indicating potential areas for transition improvement. Remember, “Pain is temporary, but quitting lasts forever!”

Segments to Improve:

Looking closely at where you can tighten up your performance, here are the key segments that need focus:

• Wall Balls: Current Time: 5:22 - Potential Improvement: 56 seconds (target: 4:26) - Focus during training: 38%
• Burpees Broad Jump: Current Time: 4:11 - Potential Improvement: 45 seconds (target: 3:26) - Focus during training: 31%
• Farmers Carry: Current Time: 2:17 - Potential Improvement: 31 seconds (target: 1:46) - Focus during training: 21%

Let’s turn those weaknesses into strengths!

1. Wall Balls:

To improve your Wall Balls, focus on technique and endurance. Aim for sets of 10-15 reps with a consistent rhythm. Incorporate these drills into your routine:

• Wall Ball Drills: 3 sets of 15 reps, focusing on depth and explosiveness. Use a lighter ball to work on speed if needed.
• Plyometric Squats: 3 sets of 10 reps to develop explosive power from your legs.
• Interval Work: Set a timer for 2 minutes and see how many Wall Balls you can knock out. Rest for 1 minute and repeat.

2. Burpees Broad Jump:

This is another area where you can shave off time. You want to maximize efficiency:

• Burpees with Forward Jumps: 5 sets of 5 burpees followed by 3 broad jumps. Work on transitioning quickly between burpees and jumps.
• Broad Jump Technique: Focus on landing softly and immediately transitioning into your next burpee.
• Tabata Style Burpees: 20 seconds on, 10 seconds rest for 8 rounds. Work on speed and technique.

3. Farmers Carry:

This segment is crucial for grip strength and stability, so we need to work on it:

• Farmers Carry Practice: Start with 2-3 sets of 30-50 meters with moderate weight. Focus on posture and grip.
• Static Holds: Hold your weights at your sides for as long as you can. This will build endurance.
• Overhead Carries: This will strengthen your core and shoulders. Aim for 2-3 sets of 20 meters.

You can expect that, with consistent focus on these segments, you’ll see significant improvements in your overall race time. Keep in mind that it’s not just about lifting heavier; it’s also about mastering your form. “It’s not about the weight you lift, but the effort you put in.”

Race Strategies:

As you prepare for your next races, consider the following strategies:

• Pacing: Start strong but controlled. Find a sustainable pace that allows for a strong finish. Practice this in your training sessions to nail down the rhythm.
• Transitions: Work on your transition times. Incorporate drills that mimic the race flow to improve efficiency during changes between running and strength exercises.
• Nutrition and Hydration: Make sure you’re fueling your body properly in the weeks leading up to the race. It’s the fuel in your tank that will get you to the finish line!
• Mindset: Keep a strong mental focus during the race. Visualize your success and remind yourselves, “You are stronger than you think!”

Conclusion:

Tom and Justin, you’ve taken a solid step forward, and with targeted training, you can continue to improve. Your next races in Perth and Hong Kong are just around the corner. Use this feedback to refine your training, and remember—every rep counts! “The only limits that exist are the ones you place on yourself.” 💪

Keep pushing the limits and training hard. The road to greatness is paved with sweat and determination. Can’t wait to see how you both crush those next races! Remember, success is waiting for you just around the corner, so go out and grab it!

Stay strong, stay focused, and keep having fun! You’re not just athletes; you’re Hyrox warriors! Keep pushing your limits and see how far you can go. The Rox-Coach believes in you! 💥🏆