Joyce Holly Hyrox Result

Overall Performance:

Holly, first off, congratulations on completing the 2024 Stockholm Hyrox! Finishing with an overall time of 01:35:01 places you in the top 59% of all athletes, and 38th in your age group is no small feat! You've showcased your running prowess with a total running time that is 1:34 faster than the average, highlighting your strength in that area. However, your pacing seemed a bit inconsistent, especially in the middle segments. It looks like you kicked off strong with Running 1, but by the time you hit Running 4, the pace dipped a tad. It’s crucial to find that sweet spot where you maintain speed without burning out—think of it as a marathon, not a sprint! Overall, you have a hybrid profile leaning towards being a stronger runner. This is an advantage, but it also means your strength-based exercises need a bit more focus to truly level up your game. Remember, “It’s not about the speed; it’s about the endurance.” Let's dive into the specifics!

Segments to Improve:

Your two standout segments needing the most attention are the Wall Balls (00:06:43) and Burpees Broad Jump (00:07:26). Trust me, those are the kind of segments that can feel like carrying a baby elephant on your back—tough, but totally conquerable! 🐘

• Wall Balls:
  • Technique Focus: Ensure you’re using your legs effectively when squatting down for the wall ball. Engage your core, and remember to keep your elbows in front of the ball as you toss it. Quality over quantity here! Aiming for a target higher than your head can also improve your explosive strength.
  • Drills: Incorporate a wall ball workout into your routine 2-3 times per week. Start with sets of 10-15 reps, focusing on form rather than speed. Try to do them after a run to simulate race fatigue. You can also add in squat jumps to build explosive power.
  • Strength Training: Integrate squats and overhead presses into your regimen. Aim for 3 sets of 10-12 reps. These exercises will help build the strength and endurance needed for those wall balls.
• Burpees Broad Jump:
  • Technique Focus: Ensure that your burpee form is tight. When jumping forward, aim to land softly and controlled to minimize fatigue. Remember, you’re not trying to break the sound barrier, just the ground! 😉
  • Drills: Practice burpees and broad jumps separately at first, building your endurance and strength. Try doing 5-10 burpees followed by 3-5 broad jumps. Repeat this for 5 rounds. As you get comfortable, decrease rest time between sets.
  • Strength Training: Plyometric exercises such as box jumps and squat thrusts will enhance your explosive power. Incorporate these into your workouts 2-3 times a week, aiming for 3 sets of 8-10 reps.

Race Strategies:

During the race, pacing is everything! Start with a solid warm-up to get your heart rate up and your muscles loose. In the initial running segments, aim to maintain a steady pace rather than going all out. The goal is to avoid hitting that dreaded wall by the time you reach the strength segments.

• Transition Times: Your Roxzone (00:09:08) indicates room for improvement. Focus on minimizing downtime between stations. Practice transitioning from one exercise to another during training to create a smoother flow. Think of it as a relay race, not a coffee break! ☕️
• Breathing Control: Work on your breathing techniques during running and strength segments. Controlled breathing can help manage fatigue and improve endurance. Try inhaling for three counts and exhaling for four during your runs.
• Visualization: Before your next race, take a moment to visualize each segment. Picture yourself moving seamlessly from one exercise to the next, maintaining a strong pace. This mental preparation can enhance your performance on race day.

Conclusion:

Holly, you’ve got the heart and the speed; now it’s time to sharpen those strength skills! Remember, “It’s not the will to win that matters; it’s the will to prepare to win.” Embrace the challenges, and let’s turn those weaknesses into strengths. The only bad workout is the one that didn’t happen, so keep pushing! 💪

Every step you take gets you closer to your goals. Let’s crush the next one together! Keep it up, and remember, I’m Rox-Coach, here to guide you every step of the way. Let’s make those wall balls and burpees your new best friends! 🏆