Robertson Belinda Hyrox Result

Overall Performance:

Belinda, you crushed it out there at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:31:27, you landed in the top 28% of 1396 athletes and top 27% in your age group—impressive! Your total running time of 00:45:21 shows you have a strong runner profile, as you were 01:22 faster than the average. The fact that you blitzed through the first running segment at 00:03:22, which is a remarkable 01:47 faster than average, indicates that you were feeling the adrenaline and took off like a rocket! 🚀

However, it looks like that speed may have caused a slight pacing issue as your performance dipped in the later running segments. Balancing your speed and endurance will be key to improving your overall race strategy. Your strengths lie in your running capabilities, but we’ll need to hone in on your strength exercises to complement that speed. Remember, it’s not just about how fast you can run, but how well you can handle the challenges in between. As Goggins would say, “You’re not going to find your limits until you push yourself to the edge.” 💪

Segments to Improve:

Now, let’s get into the nitty-gritty of where we can turn those weaknesses into strengths. The segments that need some love are:

• Burpees Broad Jump (00:07:10) - 00:55 slower than average (66 Percentile Rank)
• Sandbag Lunges (00:04:12) - 00:41 slower than average (25 Percentile Rank)
• Wall Balls (00:05:05) - 00:02 slower than average (53 Percentile Rank)

Let’s break these down:

• Burpees Broad Jump: This segment can be a killer if not executed with the right technique. Focus on high jumps combined with explosive power. Try to incorporate speed burpees into your training by doing 4 rounds of 10 with a focus on getting up fast and jumping high. Rest 60 seconds between rounds. Also, practice your broad jump technique to ensure you’re maximizing distance while minimizing fatigue.
• Sandbag Lunges: This exercise is all about strength and stability. Practice weighted lunges focusing on form—keep your chest up, and drive through your front heel. Include walking lunges with a sandbag on your shoulders in your weekly training. Aim for 3 sets of 12-15 reps per leg. This will build strength while keeping your heart rate up!
• Wall Balls: Although you’re close to average here, we want to push you to be better. Focus on your squat depth and keep your core tight. To improve your efficiency, incorporate tabata wall balls into your routine—20 seconds of work followed by 10 seconds of rest for 8 rounds. This will build stamina and power, and you’ll feel like a wall ball ninja in no time!

Race Strategies:

When it comes to strategy during the race, remember that pacing is everything! Here are some tips:

• Start Steady: While your fast start was impressive, try to find a balance. A good rule of thumb is to aim for about 85% effort in the first half of the race to save energy for the second half.
• Transition Time: Your roxzone time of 00:09:02 was 01:59 slower than average, indicating you need to speed up those transitions. Practice moving from one exercise to another in your training sessions—get in the habit of being quick and efficient!
• Breathing Techniques: During your more strenuous exercises like burpees and wall balls, focus on your breathing pattern. Inhale through the nose and exhale through the mouth. This helps maintain energy and reduces fatigue.

Conclusion:

Belinda, you’ve got the heart of a champion! 🏆 Remember, progress takes time and persistence. As Jocko Willink says, “Discipline equals freedom.” By honing in on those weaker segments and refining your race strategy, you’ll elevate your performance to new heights in no time. Embrace the grind, keep pushing your limits, and let’s get after it in training! You’re not just competing; you're building a legacy. 💥

Keep that head high, and let’s turn those weaknesses into strengths. You’ve got this! I’m here to help you every step of the way. Together, we’ll make sure you’re not just a competitor—you're a force to be reckoned with. Remember, I'm Rox-Coach, and I believe in you! Let’s crush those goals! 💪