Štifter Draščić Gordana Hyrox Result

Overall Performance:

Gordana, first off, a big shoutout for your performance at the 2024 Marseille Hyrox! Finishing 402nd overall out of 488 athletes and 13th in your age group is a commendable achievement, showing you’re in the top 82% overall and top 76% in your category. Your overall time of 01:45:17 is a solid marker, especially with a total running time that’s 00:31 faster than average—clearly, you’ve got a good runner’s profile!

However, it looks like pacing was a bit of a mixed bag. You started Running 1 a touch slower than the average, which might have set the tone for your overall flow. As the race progressed, you found your rhythm, especially in the later running segments and the Burpees Broad Jump. This indicates a hybrid potential but suggests that with some adjustments, you can optimize your performance even further.

Segments to Improve:

Now, let’s dive into those segments where we can really kick it up a notch!

• Wall Balls (00:08:21) - 02:02 slower than average: This segment is clearly a major opportunity. Focus on improving your technique and endurance here. Try the following:
• Wall Ball Drills: Practice your wall balls with various weights. Start light to focus on form, then gradually increase the weight. Aim for 3 sets of 15-20 reps with a 30-second rest between sets.
• Squat Form Check: Proper squat form is essential. Work on your squat depth and explosiveness. A good drill is the “3-second pause squat” where you hold the bottom position for three seconds before exploding up.
• Explosive Plyometric Squats: These will help develop the power in your legs. Do 3 sets of 10 reps. Jump as high as you can and land softly.
• Total Running Time (00:52:25) - Faster than average: This suggests you're more comfortable with running, but we need to integrate that running prowess better into your transitions. Here’s how:
• Transition Drills: Set up a circuit that combines short runs (200m) with immediate transitions to strength exercises. Focus on moving quickly from running to strength—this simulates race conditions.
• Interval Training: Incorporate interval runs (e.g., 1-minute fast, 1-minute slow) to boost your endurance and speed. This will help maintain a higher intensity during the race.
• Running Form Analysis: Have someone analyze your running form, focusing on your cadence and breathing. Small tweaks can lead to significant gains!

Race Strategies:

Now that we’ve tackled the segments, let’s talk strategy. Remember, the race starts before the gun goes off. Here are some strategies to help level up your game:

• Start Smart: In your next race, consider a more controlled start during Running 1. Maybe aim for a pace slightly faster than your average, but not so fast that it drains you for the rest of the race.
• Stay Hydrated: Hydration is your best friend! Make sure you’re drinking enough before and during the race to keep your energy levels up.
• Visualize Your Race: Spend time visualizing each segment of the race. Picture yourself executing the Wall Balls like a pro. Visualization can enhance performance—trust me, even the best athletes do it!
• Transition Efficiency: Work on reducing your Roxzone time. Practice transitions in your training sessions. The less time you spend standing around, the more time you spend crushing that competition!

Conclusion:

Gordana, you’ve shown that you have the heart of a lion and the spirit of a warrior. Remember, every race is a stepping stone to the next level. As David Goggins says, “You are not gonna like it, but you will thank yourself later.” Use these insights to build on your strengths and tackle those weaknesses head-on. Keep pushing, keep grinding, and always stay hungry for improvement! 💪

So, lace up those shoes, grab that wall ball, and let’s get to work! The best version of you is just around the corner. You’ve got this! 💥

Stay fierce, stay focused, and remember, I’m here for you as your Rox-Coach! 🏆