Dawson Catia Hyrox Result

Overall Performance:

Catia, you crushed it at the 2024 Melbourne Hyrox event! Finishing in 1:58:23 places you in the top 55% overall and 53% in your age group. That’s no small feat! Your total running time of 54:00 is impressive—5:07 faster than average. This indicates you have a strong runner profile, which is fantastic, but it also means we need to focus on boosting that strength component to balance out your performance.

Your pacing was remarkable in the first running segment, where you were 2:39 faster than average! However, it seems like you may have started out a little too hot. This can lead to fatigue in later segments, especially during the strength exercises where you lagged behind. Your running splits afterward were still solid, but those later transitions were where the clock really started to tick. You need to harness that speed and combine it with strength and strategy to turn those slower segments into opportunities for improvement. Remember, “Strength and growth come only through continuous effort and struggle.” (Napoleon Hill)

Segments to Improve:

Now, let’s dive into the segments where you can really turn up the heat:

• Burpees Broad Jump (10:41, 1:22 slower than average): This segment needs your attention! Focus on explosive power and core strength. Try incorporating plyometric exercises into your training—think box jumps, broad jumps, and burpees in a circuit. Aim for 3 sets of 10 reps, and focus on form to reduce fatigue.
• Sandbag Lunges (8:00, 1:07 slower than average): To improve your lunges, work on your leg strength and stability. Include weighted lunges and split squats in your routine. You can also do walking lunges with a heavier sandbag! Gradually increase the weight, aiming for 3 sets of 12 reps.
• Wall Balls (8:39, 1:02 slower than average): The key here is rhythm and technique. Work on your squat depth and ensure you’re using your legs to propel the ball. Practice wall balls in a high-rep circuit—aim for 4 sets of 15-20 reps. Focus on keeping your core tight to maintain consistency.
• Sled Push (4:35, 1:03 slower than average): Strength and strategy are vital here. Incorporate heavy sled pushes into your routine, aiming for short, intense intervals (20-30 meters) for 4-5 sets. Consider practicing your technique to maximize your power output.
• Rowing (6:36, 0:39 slower than average): This is about endurance and technique. Focus on high-intensity interval training (HIIT) on the rower, alternating between short bursts of speed and longer, steady-state rows. Aim for 5 minutes of intense rowing followed by 2 minutes of light rowing for recovery.

Race Strategies:

Now, let’s talk strategy! For your next race, consider these tips:

• Start Smart: Control your pacing in the first run. It’s tempting to sprint, but remember, it’s a marathon, not a sprint! Aim to start strong but at a sustainable pace.
• Transition Time: Focus on your transitions. Those extra seconds can add up! Practice quick changes between exercises in your training, and visualize your race flow. Think of it as a relay race—every second counts!
• Nutrition and Hydration: Fuel your body before the race. A balanced meal with carbs and protein the night before and adequate hydration will keep your energy levels high.
• Mindset: Keep a positive mindset throughout. Remember why you’re doing this and visualize crossing that finish line. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Embrace the challenge!

Conclusion:

Catia, you’ve laid a solid foundation, and with focused training on those identified segments, you’ll be able to turn your weaknesses into strengths! Remember, “The only limit is the one you set yourself.” Keep pushing your boundaries, stay committed to your training, and don’t forget to have a little fun along the way—after all, we’re not doing this just to sweat! 💪💥

Let’s get to work! You have the potential to elevate your performance in the next Hyrox event—let's make it happen! I’m here to guide you every step of the way. Keep grinding, keep striving, and never forget: “Discipline equals freedom.” (Jocko Willink) You've got this!

- The Rox-Coach