Arteta Davila Mirellys Hyrox Result

Overall Performance:

Mirellys, first off, let me give you a big shout-out for completing the 2024 London Hyrox! Ranking in the top 82% overall and top 81% in your age group is no small feat – that’s definitely something to be proud of! 💪 Your overall time of 1:49:15 shows you’ve got grit, but let’s dig a little deeper into how we can fine-tune your performance and push you even higher up the ranks.

Looking at your splits, it’s clear you have a better running profile, especially with that best lap time of 5:40. However, the total running time of 55:32 is where we see room for improvement – it’s about 35 seconds slower than average. This suggests that while you can crank out a solid sprint, there’s a bit of a gap when it comes to endurance during the longer stretches. Your pacing at the beginning (6:58 in Running 1) was a bit slow, which might have set a tone that affected your performance later on. We want you to find that sweet spot, where you’re not sprinting like you’re in a 5K but also not dragging your feet like you just finished a buffet line! 😂

Segments to Improve:

• Burpees Broad Jump: At 9:42, this segment was 1:27 slower than average. Burpees can be your best friend or your worst enemy, and it seems like they were playing hard to get this time. To improve, focus on:
• Drills: Incorporate 10 minutes of burpee intervals, aiming for 10 reps, rest for 30 seconds, and repeat. It’s all about getting that rhythm down!
• Form Corrections: Ensure that you’re landing softly when jumping back and that your hips are dropping low during the burpee. Think of it as a dance move – you want to be light on your feet!
• Sled Pull: This took you 8:12, which was 1:02 slower than average. It seems like the sled might’ve been a bit too cozy for you. To tackle this:
• Drills: Add sled pulls to your routine, focusing on shorter distances at higher intensity. Try 5x20m pulls with a heavier weight, resting for 1 minute between sets. It’s like a mini workout for your mini workout! 🏋️‍♀️
• Technique: Focus on keeping a strong grip and using your legs, not just your arms. Engage your core to maintain stability while pulling.
• Roxzone: Spending 9:23 here was 23 seconds slower than average. This is prime real estate for improvement! To tighten up your transitions:
• Practice your transitions during training. Set up a mock course and time yourself between exercises. The goal is to flow like a well-oiled machine!
• Work on your overall fitness by including high-intensity interval training (HIIT) sessions. They’re great for conditioning and will help you recover faster between exercises.
• Sled Push: Clocking in at 3:20, this was slower than average, so let’s amp it up:
• Drills: Incorporate heavier sled pushes into your strength training. Aim for 5x20m, focusing on explosive starts.
• Tip: Lower your body into a better position for pushing – think of it as gearing up to push a stubborn friend out of the way for the last piece of pizza! 🍕

Race Strategies:

Going into your next race, let’s implement some strategies that’ll set you up for success:

• Pacing: Start with a more controlled pace in the first running segment. Aim for around 6:30 to 6:40. This will help you conserve energy for later segments and prevent a late-race crash.
• Mindset: Stay mentally engaged throughout your race. Visualize each segment and what you want to achieve. A positive mindset can turn a good race into a great one!
• Nutrition: Make sure you’re fueling adequately in the days leading up to the race. Carbohydrates are your friend – think of them as the magic fuel that will keep your engine running smoothly.
• Transitions: During your transition phases, focus on getting your body ready for the next task. A quick dynamic warm-up can help keep your muscles engaged and ready to perform.

Conclusion:

Mirellys, you’ve shown tremendous potential, and with some focused training and strategy adjustments, you can absolutely climb higher in those rankings! Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” Keep pushing, keep believing, and let’s turn those weaknesses into strengths! 💥

Stay strong, keep hustling, and let’s make your next race the best one yet! If you ever need a pep talk or some extra motivation, remember that The Rox-Coach has your back! 🏆