Baerselman Le Gros Natalie Hyrox Result

Overall Performance:

Natalie, first off, huge props for pushing through the 2024 London Hyrox! Finishing in the top 93% overall and 92% in your age group is no small feat – you’re clearly doing something right! With an overall time of 02:02:02 and a total running time that’s 07:57 faster than average, you’ve got some serious speed. 🏃‍♀️💨

However, let's chat about pacing. Your first running segment came in a bit slower than average at 00:07:35, which suggests you might have held back a little too much at the start. Remember, this isn’t a marathon; it’s a Hyrox! You want to hit that gas pedal a bit earlier, especially considering you’re more of a runner. Your performance profile leans towards being a stronger runner rather than a strength athlete, so let's capitalize on that!

Segments to Improve:

Now, let’s break down the segments where you can really kick it up a notch. Here are the areas that could use some TLC:

• Wall Balls: 00:11:13 (92 Percentile Rank)
• Burpees Broad Jump: 00:11:51 (84 Percentile Rank)
• Roxzone: 00:13:33 (94 Percentile Rank)
• Sled Pull: 00:08:13 (59 Percentile Rank)
• Sandbag Lunges: 00:06:55 (43 Percentile Rank)
• Farmers Carry: 00:03:01 (58 Percentile Rank)
• Rowing: 00:06:11 (59 Percentile Rank)

Let’s tackle these one by one:

• Wall Balls: Your wall balls took a bit longer than they should. Try integrating more squat and press movements into your routine. Set a timer for 10 minutes and do as many wall balls as you can, focusing on form and consistency. Aim for 2-3 sessions a week.
• Burpees Broad Jump: These can be brutal if you’re not used to them. Work on your explosive power with box jumps and broad jumps. For burpees, break it down: practice the push-up and jump separately before putting them together. Consider doing 5 sets of 5 burpees, resting 1 minute in between. You’ll be flying in no time!
• Roxzone: If your transition times are slower than average, we need to work on that. Limit your rest between exercises and practice quickly switching from one movement to another. You can also do circuit training, aiming for minimal rest between exercises to simulate race conditions. Try 30 seconds of work, 15 seconds of rest, and keep moving!
• Sled Pull: You’ll want to incorporate more pulling movements in your training. Try sled pulls (obviously) and resistance band rows. Aim for 4 sets of 20 meters on the sled, focusing on maintaining a steady pace without losing form.
• Sandbag Lunges: To improve your lunges, focus on your core stability and balance. Incorporate single-leg deadlifts and stability ball exercises to enhance your stability. Try doing walking lunges with a sandbag for added resistance, aiming for 3 sets of 10 lunges per leg.
• Farmers Carry: Use heavier weights and shorter distances to build strength. Aim for 3 sets of 40 meters; it’s all about grip strength and core stability. Don’t be that person dropping the weights halfway through! 😉
• Rowing: For rowing, focus on technique. Spend some time on drills that focus on your catch and drive phases. Try to include intervals: 10 minutes of rowing with 30 seconds of all-out effort followed by 1 minute of easy rowing.

Race Strategies:

When it comes to race day, a solid strategy can make the difference. Here are some tips:

• Pacing: Start at a pace that feels comfortable but pushes you. Aim for something sustainable but challenging in the first running segment. Trust your training!
• Transitions: Practice your transitions during training. Visualize your movements and have a plan for how you’ll switch from one exercise to the next. This will help you flow through the Roxzone like a pro.
• Mindset: Keep a positive mindset throughout the race. If you start feeling fatigued, remind yourself of your goals and the hard work you’ve put in. You’re capable of more than you think! 💪

Conclusion:

Natalie, you’ve shown that you have the speed and determination to be a force in Hyrox. With a few targeted training adjustments, you can transform those weaknesses into strengths. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that fire burning, and let’s crush those next races! 💥

Now, go out there and show the world what you’re made of! You’ve got this, and I’m here to help you every step of the way. Keep pushing forward! – The Rox-Coach