Velardi Alexandra Hyrox Result

Overall Performance:

Alexandra, you rocked the 2024 Melbourne Hyrox event with an overall time of 01:39:44, landing you in the top 40% of a highly competitive field of 1393 athletes. That's no small feat! Your performance in the age group of 30-34 shows that you’re a force to be reckoned with, ranking 122nd among 312 athletes. While your total running time of 00:50:36 was just a tad slower than average (by 8 seconds), it's clear you have a strong hybrid profile. You’ve got some solid running legs, but there’s room to enhance your strength and transition game to really hit those goals.

Let’s talk pacing—your first running segment started a bit slower than average (00:06:29), which may have affected your overall rhythm. Remember, it's a marathon, not a sprint! You’ll want to find that sweet spot where you’re pushing hard but not burning out. With your best running lap at 00:05:52, it’s evident that you can dial up the speed. You’ve got the potential; let’s harness it!

Segments to Improve:

Now, let’s break down the segments that need some love. You’ve got a chance to turn these into your strengths!

• Burpees Broad Jump (00:07:41): This segment was 32 seconds slower than average. It seems like your technique may be holding you back. Focus on explosiveness and form. Try the following drills:
  • Burpee Box Jumps: Incorporate box jumps into your burpee routine. This will help with explosiveness and getting comfortable transitioning between movements.
  • Interval Training: Add burpees into your HIIT sessions. Perform sets of 10 burpees followed by a 30-second rest, repeating for 8 rounds. This will boost your endurance and speed.
• Rowing (00:06:02): You were 25 seconds slower than average here. Focus on maintaining a strong stroke and rhythm.
  • Technique Work: Spend at least one session per week focusing solely on rowing technique. Keep your back straight and engage your core.
  • Interval Rowing: Do 500m rows at a hard pace followed by 1 minute of rest. Aim to decrease your time with each round.
• Roxzone (00:11:02): This was a significant area for improvement, resting nearly 3 minutes longer than average. This indicates that your overall fitness and transition times need work.
  • Transitional Drills: Create a circuit that mimics the Hyrox setup. For example, transition from running to the Ski Erg and back to running, measuring your time. Aim to reduce the downtime.
  • Circuit Training: Implement a circuit training routine focusing on both cardio and strength, ensuring you keep your heart rate high to simulate competition conditions.

Race Strategies:

Moving forward, let's implement some race strategies that will enhance your performance:

• Start Smart: In future races, aim to start strong but controlled. Maybe consider a negative split strategy where you run the second half faster than the first.
• Transition Practice: Practice transitioning between movements. This means knowing exactly where your gear is and minimizing downtime.
• Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself powering through the Burpees Broad Jump, nailing the Rowing, and having the energy to finish strong.
• Nutrition and Hydration: Ensure you’re fueling properly leading up to the race. A well-fueled body is a happy body! Remember, you can’t outrun a bad diet. 😄

Conclusion:

Alexandra, you’ve laid a solid foundation with your current performance. Now, it’s time to refine those areas that need a bit of TLC. Remember David Goggins’ words: “You’re not going to die because you’re uncomfortable.” Embrace the grind, keep pushing your limits, and you’ll see the results.

Each race is a learning experience, and you’ve got the heart of a champion. Keep your head up, focus on those drill suggestions, and don’t forget to enjoy the journey!💪💥

Stay hungry, stay humble, and let’s crush those goals together. I'm here as your Rox-Coach, ready to support you every step of the way! 🏆