What I learned, what worked, and how this translates to your training at Primal Mvmnt.
Quick results
- Time: 1:02:59
- Age group (35–39): 7th / 319
- Men’s Open overall: 40th / 1,600
- Toughest bit: New sled track surface (felt like pushing through deep-pile carpet!)
- Hardest moment: Run #3 after the sled push—instant jelly legs, then “go run a fast 1 km” 😅
My “why”
My BHAG (Big Hairy Audacious Goal) is simple: HYROX Solo sub-60 and to qualify for World Championships again (it’s been two years). When a few of our members tried to sign up and places were tight, I managed to snag a Birmingham ticket—and the goal was on.
Race day surprises
- Run pacing was stronger than expected.
- Transitions and in-zone distances were longer than I remembered, so my plan drifted off target early. I shifted focus to what I could control: effort, composure, and the next rep.
Training block (what helped vs. what I’d change)
- Structure: 5–6 months total. First 4.5 months = 1× PT/week (with Jake) + group training. Final 4–6 weeks = 2× PT/week adding a dedicated running session—this was a game-changer.
- Testing: We opened with a full HYROX simulation (not for everyone, but useful here to map the plan).
- First sim: 1:08:29
- Re-test (3 months later): 56:50 — an 11:39 improvement (and that was after a two-week post-wedding break!).
- Big takeaway: Investing in coaching works—focus, accountability, and doing the right work at the right time.
- What I’d change next time: Tweak the race plan and target the first run to be faster as it’s longer, sleds, and burpees to close the gap to sub-60.
The hardest station (and the head game)
Sled push → run was the breaker. Legs went from feeling nimble to as heavy as lead. I used simple cues: “Tall chest. Slowly open your running stride (despite the discomfort). Find your feet in the first 200 m.” Then it was back to business.
Fuel & kit that worked
- Hydration: Keep water intake up in the 72 hours pre-race.
- Electrolytes: Night before and race morning to avoid the fade.
- Kit: Your usual race shoes worked and comfortable workout gear.
How Primal Mvmnt programming translates to HYROX
If you train with us, you’re already building the engine + strength that HYROX rewards. Not everyone needs to race, but if you like a clear target and a sense of achievement, HYROX is a great fit.
Want to go faster? Add a little extra running frequency or jump into our HYROX sessions—speak to a coach and we’ll slot it in around your life and joints.
Practical tips for busy adults (40–60)
- Action beats intention. Pick an event, put the date in, and let training follow.
- 3 focused sessions/week can work: 1 × engine, 1 × strength, 1 × mixed/transition practice (Group or PT)
- Pace early, not ego-early. Hold a repeatable machine pace and tidy transitions.
- Recover like you mean it: sleep, protein, steps, and an easy first session back.
Recovery & what’s next
Right now: rest and family time. Thank you to everyone who sent messages and to our coaching team for keeping the gym humming. When the time’s right, I’ll take another swing at that sub-60.
If HYROX has your curiosity, drop me a message. I’ll happily share how we’d shape it for your schedule. Don’t forget we have our very own Hyrox Pairs Simulation vent on Sunday 30th November – You can find more info/sign up here: https://primalmvmnt.pushpress.com/landing/events/cal-5616fd68f4334392903b06e77bac/login.