1 km run
1 km ski erg
1 km run
50 m sled push ( 152 kgs)
1 km run
50 m sled pull ( 100 kgs)
1 km run
80 m bbjs this is a burpee chest to the floor followed by a two footed jump … repeat
1 km run
1 km row
1 km run
200 m farmers walk ( 24 kg kettle bell in each hand )
1 km run
100 m walking lunges knee to the floor ( 20 kilo sand bag carried)
1 km run
100 wall balls ( full squat down past 90’ ) then Chuck a 6 kg ball at at 2.7 m target
These are just horrible
Jog 10? Ms across the line
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Some very very fast runners doing some very steady times as some of the stations especially sleds just destroy your quads, your at complete failure 5-6 times in 3 - 4 mins then run immediately after 50 ms completed.
Compromised running is very real, think of the worst overbike you ever did and your nearly there.
Having competed in a couple of Hyrox (completed only the one though!) I can certainly confirm that you are questioning your life choices by half way through.
Week before I had a minor achilies issue, had got inflammed and had gone gritty and notchy. Some rest and stretching had it sorted within 4 days. Left hamstring and calf is gonna need a close eye on though as its tighter than the other side. Other than that I came into the race feeling good. I haven’t done much super specific Hyrox training but thats probably up for interpretation. Back down at 74kgs.
2.5hr drive up was super easy, found parking 3 mins from the Convention Centre for £10 for 4 hours. Perfect! Went and got checked in 2 hours before and then sat in that hall eating and chilling out as its very easy to go and spectate and get too amped up in the main arena. Sometimes in these events I get a bit of imposter syndrome and can I hit the times I want as there are a lot of big jacked lads there who you’d think should smash it! That soon passed.
Got warmed up into the pen, pushed up to the front. Off we go. Game plan, don’t get sucked in to going out hot. 1:55/500m pace for the ski. Could have gone a bit faster. Out for the run and into the sled push, about 5th person from my wave in there. Had to take a few breathers, but always finished the length. Stopping half way means you loose momentum. More effort needed. Out onto the run, legs feeling it a touch but know they’ll clear. Sled pull, finished this in a decent time ahead of the bigger lads in my wave, which surprised me. Walk back technique is the way to go unless you can arm over arm it, which I could but would blow my arms up! Onto the burpee broad jumps, from my run through knew the step through method was best here and don’t try and nail it fast. Caught the lad who I thought was in first from our wave and then left him on the run. Row, seemingly my stronger area, I have no idea why! I’m 5 11 and not heavy and don’t think my technique is that fantastic. Held 1:50/500m pace, felt comfortable enough, could have gone a bit harder here. At this point I wanted to pick the runs up, but coming out of most stations my HR was 190-195 and I was aiming to get it back down to 180 by the end of the 1km, so pace had to be adjusted. Farmers carry, again I knew from my run through these are harder than they look. Forearms just blow up quick! Had to put them down a couple of times. Run feel weird after these, like your now super light! Lunges, these fucking suck! Full lactic build in the legs! But you can’t drop the 20kg bag and its best to just take a quick breather and keep ploughing on. Done with that and hit the run as quick as possible, it wasn’t as quick as I’d have liked but evidently my legs were feeling it. Into the wall balls, got 50 out in one go. Then I think 2x15 and a 20.
Finishing in a 1:05:12. 11/265 AG and 35/1313 overall. Big thanks for @Mungo2 for the support, was needing that towards the end! I was hoping for a sub 1:05 but I err’d on the side of caution with my HR. I mean it was still high but I know what is sustainable for me. But I think I probably need to try pushing a bit closer to that ceiling next time and with some more running and strength work will get nearer 1:02
Great report and pics
( 30 quid for the photo package ! Lol)
A few bits to work on but overall a very solid performance, nice to see us both out pulling and sledging much bigger guys in our respective age groups as the runs destroy them as they don’t ( run )!
A brill spectator friendly event that I would encourage anyone on here to have a go at.
Last few races for me - look at that sub 170 avg Suspect tomorrow might see a 200 again.
I’ve only got 3 and a bit years to go - surely I’m safe??
Id’ve loved Hyrox to be around 20 years ago. I was never particularly strong at the gym, but I enjoyed lifting and was in my early running days. Had lots of silly mixed raced stuff with lads at work - so to actually quantify it with competitions wouldve been ace.
Oh man, they’ve changed the run course up a bit on the 70.3 I’m targeting this year. That is one punchy run course!!!
Bike is lumpy - in the realms of IMW m/km elevation and similar in it’s constant up/down profile, with no mega hills. Don’t think it’ll be an overly quick course, as roads will likely be naff as well.
Hmm … it did seem a bit extreme, so i pulled the gpx file and dropped it into Strava and Garmin Connect route builders. They have the elevation at a much friendlier 90m or 112m per lap instead. Half the elevation of the ridewithgps version.
Strava - 90m per lap
GC - 112m per lap
GPS - 188m per lap
I’m inclined to believe GC looking at the maps in more detail.
