Kelso Janelle Hyrox Result

Overall Performance:

Janelle, you crushed it out there in Melbourne! Finishing with a time of 01:33:02 puts you in the top 30% overall and the top 27% in your age group. That’s no small feat! Your total running time of 00:43:52 shows you have the legs for Hyrox, coming in a rapid 3:25 faster than the average. You clearly have a runner's profile, which is evident from your explosive start in Running 1 where you were 2:31 faster than average. Just remember, pace is key in these competitions — you don’t want to burn out before the sled pull, or you might as well be pulling a toddler in a wagon! 💪

However, it looks like you had some ups and downs throughout the race. While your running segments were largely on point, some strength-based exercises seemed to slow you down. That’s where we’ll focus our attention. Let’s turn those segments around so you can be as fierce on the ground as you are on the track!

Segments to Improve:

Here’s a detailed look at the segments where you can really shine brighter:

• Wall Balls (00:08:42): This was your slowest segment, coming in at 3:29 slower than average. A heavy ball and a tired body don’t mix well, but with some focused work, you can improve. Aim for high-rep wall ball workouts at various weights. Try to incorporate a 3:1 work-to-rest ratio, focusing on explosiveness and maintaining form. Aim for sets of 10-15 reps, with a target of increasing the weight gradually. Consider doing wall balls in a circuit with running drills to replicate race conditions.
• Sled Pull (00:06:25): Here, you were 0:27 slower than average. To enhance your power output, work on your pulling mechanics. Incorporate resistance band training to strengthen your posterior chain. Additionally, practice sled drags with varied weights, and focus on maintaining a strong, upright posture. Try to do these in a circuit with short runs to simulate the fatigue experienced in competition.
• Farmers Carry (00:02:45): You were 0:27 slower here as well. This exercise is all about grip strength and core stability. Incorporate heavy carries into your training. Use kettlebells or dumbbells and walk for distance, aiming to increase your load gradually. Also, consider doing carries with varied terrain to simulate race conditions. A little farmer’s walk goes a long way! 🍏

Race Strategies:

Now, let’s talk race day strategies. You’ve got the running down, but here are some tactical tweaks to help you dominate:

• Pacing: Start strong but not so fast that you feel like you’re sprinting to the finish line during the first running segment. Keep an eye on your heart rate and maintain a sustainable pace. A 10-15% slower pace at the beginning could set you up for a better finish.
• Transition Time: Your roxzone time was slower than average, indicating potential resting time or sluggish transitions. Aim to minimize your downtime between exercises. Practice quick transitions in training, so they become second nature.
• Hit those Strength Zones: Focus on your breathing and mental grit when you hit the sled and wall balls. Remember: "The only way to grow is to put yourself in the fire." Embrace the burn, push through, and visualize yourself finishing strong!

Conclusion:

Janelle, you’ve shown tremendous potential with your running prowess, but let’s not forget to build that strength to match it. Consider this race your first step on a journey to becoming a Hyrox powerhouse. Remember, "It’s not about the destination, it’s about the journey." Keep pushing, keep striving, and never settle for mediocrity. You’ve got this! 💥

Stay motivated, stay hungry, and let’s crush those weaknesses so they become your biggest strengths. See you in the roxzone, champ! - The Rox-Coach