Gardner Hannah Hyrox Result

Overall Performance:

Hannah, you crushed it at the 2024 London Hyrox! Finishing with an overall time of 01:26:03 puts you in the top 8% of all athletes, and an impressive 7% in your age group. That’s no small feat! Your total running time of 00:42:26 is 02:05 faster than average, showcasing your strong runner profile. It seems like the pavement is your friend, but some of those workout stations are probably still trying to figure out who you are. 😁

Your pacing strategy showed some interesting patterns. You started a bit slower on your first run, which may have cost you some valuable seconds. But hey, better late than never! Your second run was a definite highlight, and you really picked up the pace, showing your strength as a runner. However, it seems like you might be leaving some gains on the table in the strength segments. This is where we can focus our training efforts. Let’s turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls (00:06:25) - This segment was slower than average (01:53 behind). It’s all about the technique here. Make sure you’re using your legs to drive the ball up rather than just your arms. Practice your squat form and work on core strength with exercises like medicine ball slams. Aim for sets of 15-20 reps to build endurance and power.
• Roxzone (00:07:32) - Ouch! That’s 01:14 slower than average. Transition time is critical in Hyrox. Focus on your overall fitness to reduce that transition time. Practice quick transitions between exercises in your workouts. Set a timer and challenge yourself to move from one station to another in under 30 seconds. And don’t forget to hydrate during this time — no one likes a dehydrated athlete! 💧
• Burpees Broad Jump (00:06:05) - You were 00:24 slower than the average here. Burpees can be brutal, but they’re essential for building explosive power. Incorporate drills like burpee box jumps to increase your explosiveness and speed. Try doing them in sets of 10-15, resting only briefly in between.
• Ski Erg (00:05:14) - Being 00:13 slower than average, you can definitely improve here. Focus on your form: keep your core tight, and pull with your back and arms simultaneously. Incorporate interval training on the Ski Erg, alternating between high-intensity 30-second sprints and 1-minute recovery periods. This will build both your strength and endurance.

Race Strategies:

• Pacing: Start your first run a bit faster; you want to get into a rhythm early. Think of it as a warm-up, but one that’s not too sluggish. Maybe channel your inner cheetah instead of a tortoise! 🐢
• Resting Wisely: Use your Roxzone wisely. Make transitions count! Briefly visualize the next station while hydrating or shaking out your muscles. The less time you spend standing around, the more time you have to crush your next station!
• Mindset: During tough segments like Wall Balls and Burpees, keep a positive mantra in your head. Something like, “I am stronger than I was yesterday.” This can help push you through those grueling moments.

Conclusion:

Hannah, you’ve got the speed, and now it’s time to build on that strength. Remember, every workout is a chance to improve, and even the best athletes started somewhere. “It’s not about being the best; it’s about being better than you were yesterday.” Keep that in mind as you train. The road ahead may be tough, but you’re tougher! 💪

Let’s get those wall balls and burpees up to speed, tighten up those transitions, and before you know it, you’ll be smashing your personal bests! Every second counts in Hyrox, and you’re well on your way to becoming a stronger, more well-rounded athlete. Let’s hit those workouts hard! You've got this! 💥

Catch you in the roxzone,

The Rox-Coach