Walmsley Helen Hyrox Result

Overall Performance:

Helen, you crushed the 2024 London Hyrox race with an overall time of 01:25:13, landing you in the top 28% of 1480 athletes! That’s impressive, especially in the competitive 45-49 age group where you ranked 31st (top 23% of 133!). Your total running time of 00:41:10 was a solid 02:55 faster than average, showcasing your strong runner profile. However, with some segments, it seems like you might have sprinted out of the gates a bit too quickly. Your first running segment was 01:12 slower than average—maybe you were too eager to start showing off those running shoes! 🏃‍♀️

Overall, your performance indicates that you're definitely more of a runner than a strength athlete, but there’s room to polish those strength segments. The key takeaway? Balance is essential. You want to make sure that your strength doesn’t trip you up on the run, and vice versa.

Segments to Improve:

• Roxzone: 00:08:45 (02:28 slower than average)
  

  This segment is a biggie for you. Transition times are like the time spent deciding what to have for lunch—they can add up! To improve your Roxzone, practice faster transitions during training. Try setting up mini-circuits that mimic race conditions, focusing on quick movements from one exercise to the next. Practice your breathing and mental focus to help keep that heart rate steady. Remember, it's not a marathon between exercises, it's a Hyrox!

• Wall Balls: 00:05:24 (00:58 slower than average)
  

  Wall balls are the love-hate relationship of Hyrox. To get faster, focus on your technique. Work on your squat depth and explosiveness during your throw. You might want to incorporate some mobility drills to keep your shoulders and hips in good working order. Try practicing against a wall at different heights and aim for a higher target while maintaining your form. Aim for 3 sets of 15 reps with a light ball, increasing the weight as you get comfortable.

• Sandbag Lunges: 00:04:47 (00:20 slower than average)
  

  These can be a grind, so let’s work on making them a strength! Start incorporating more unilateral leg work into your routine, like single-leg deadlifts and step-ups, which can build strength and stability. Aim for 3 sets of 10 lunges per leg with the sandbag, focusing on form. Gradually increase the weight as you feel more confident. Remember, slow and steady wins the race—unless it's a Hyrox, then it’s all about speed!

• Burpees Broad Jump: 00:05:27 (00:08 faster than average)
  

  While you weren't far off the mark, every second counts! To improve this, practice incorporating more explosive movements. Try doing 3 sets of 10 burpees followed by broad jumps, focusing on landing softly to reduce impact. Your goal should be to keep your heart rate up while maintaining form. Think of it as a dance move—less clumsy, more grace! 💃

• Farmers Carry: 00:02:26 (00:16 slower than average)
  

  This one’s all about grip strength and core stability. Start including carries in your routine—try 3 sets of 40 meters with weights that challenge your grip but allow you to maintain good posture. Mix in some farmer's walks with heavier weights for shorter distances to build endurance. Remember, you don't want to look like you're fighting the weights; you should be strutting like you own the gym!

Race Strategies:

• Start your race with a controlled pace. Your first running segment was slower than the average; consider holding back just a bit to conserve energy for later segments. Think of it like a good book—you want to savor the beginning, not rush to the end!
• During transitions, visualize the next exercise and mentally rehearse your movements. This will help you get in and out of the zones faster. A quick mental pep talk goes a long way!
• Manage your energy throughout the race. Don’t hesitate to take a quick breath or two during the tougher strength segments to prepare for the next run.
• Incorporate brief rest periods during your training to simulate race fatigue, so you can learn how to push through that wall on race day.

Conclusion:

Helen, you’ve shown your strength, and your running prowess is on point! With a bit of focus on your weaker segments, you can turn those into your new strengths. Remember, "Success is the sum of small efforts, repeated day in and day out." Keep grinding, and don’t forget to have fun while you’re at it! After all, who wouldn’t want to look good while out-sprinting the competition? Keep smashing those goals! 💥💪

Train hard, stay focused, and let’s turn that Hyrox into your playground! The Rox-Coach is here to help you every step of the way!