Winmill Louise Hyrox Result

Overall Performance:

Hey Louise! First off, massive kudos for crushing the 2024 London HYROX race! You finished with an overall time of 01:26:27, landing you in the top 31% of 1480 athletes and 73rd in your age group—now that’s what I call a solid performance! 🏆

Your total running time of 00:42:16 shows that you’ve got a runner’s profile, being 02:12 faster than average. This suggests that you can definitely keep up the pace on the run, but it also means we need to focus on building strength for those challenging functional workouts. Looking at your splits, it seems like you started off a bit too slow in Running 1, which might have set the tone for the rest of your race. But don't worry! We’ll tweak that for next time.

Segments to Improve:

Let’s dive into the segments where you can really unleash your inner beast! Here are the areas with the most potential for improvement, along with some actionable strategies:

• Burpees Broad Jump (00:06:23) - You were 39 seconds slower than the average. Burpees can be brutal, but they’re also a great way to boost your heart rate and build explosive power.

Training Tip: Try incorporating high-rep burpee workouts into your training. Work on the transition between the burpee and the jump to maximize efficiency. Consider doing sets of 10-15 burpees followed by a broad jump to build endurance.

• Wall Balls (00:05:02) - A 24-second deficit here is significant. These require both strength and technique, so let’s sharpen that up.

Training Tip: Focus on your squat form, as that’s where a lot of power comes from. Incorporate wall ball drills with a lighter ball to increase volume, and work on your squat depth to really get that power into the throw.

• Ski Erg (00:05:26) - You were 24 seconds behind average, which tells me we need to work on your upper body endurance and technique.

Training Tip: Implement interval training on the Ski Erg. Aim for short, high-intensity intervals (30 seconds on, 30 seconds off) to build power and endurance. Focus on your pull technique—keep your elbows low and drive through your legs!

• Farmers Carry (00:02:31) - You were 20 seconds slower than average here, which suggests we need to boost your grip strength and core stability.

Training Tip: Try increasing the weight in your farmers carry workouts. Focus on maintaining a straight posture and tight core. Ladder drills can also help with grip strength, so don’t skip those!

• Sled Pull (00:05:23) - Only 4 seconds faster than average, but it’s still an area to exploit for a little more speed.

Training Tip: Practice sled pulls with varying weights. Short bursts followed by longer rests can help build power. Focus on explosive starts off the line!

Race Strategies:

Now that we’ve pinpointed the segments for improvement, let’s talk strategy for your next race:

• Pacing: Start with a controlled pace and gradually increase your speed in the second running segment. This will help you conserve energy for the later stages of the race.
• Transitions: Work on your Roxzone time! Practice quick transitions in your training sessions. Set up a mock course and time how fast you can switch from one exercise to the next. Aim to cut down that 7:01 to around 5:30!
• Nutrition: Don’t underestimate the power of proper fueling. Make sure you’re hydrating and eating the right foods leading up to race day. A well-fueled athlete is a fast athlete!

Conclusion:

Louise, you’re on the right track! Remember, every workout counts, and every burpee brings you one step closer to smashing your next race. Don’t forget what the greats say: "Success is the sum of small efforts, repeated day in and day out." Keep pushing those limits, and remember, the only bad workout is the one you didn’t do! 💪💥

So lace up those trainers, keep that chin up, and let’s turn those weaknesses into strengths. I’ll be here cheering you on every step of the way! You got this! - The Rox-Coach