Simpson Susan Hyrox Result

Overall Performance:

Susan, you crushed it at the 2024 Frankfurt Hyrox! Finishing in 01:24:32, you landed in the top 34% of a whopping 756 athletes. Your overall rank of 263 and 28th in your age group is nothing to sneeze at! You clearly have a runner's profile since your total running time of 00:41:19 is a solid 02:23 faster than average. However, let’s talk pacing. Your first running segment was a bit too fast at 00:04:37, putting you in the 31st percentile, which might have cost you some steam later on. But hey, who doesn't want to start off like a bat out of hell? Just remember, it’s a marathon, not a sprint—especially in Hyrox! 🏃‍♀️💨

Segments to Improve:

Now, let’s zero in on those areas where you can make significant gains. The Burpees Broad Jump and Wall Balls are calling for your attention, as they were the segments where you lost the most time. Here’s how to turn these weaknesses into strengths:

• Burpees Broad Jump (Time: 00:09:02)
  • Drill: Incorporate a high-rep burpee ladder into your training. Start with 5 burpees, then 10, increasing by 5 each week. This will build your endurance and explosiveness.
  • Technique: Ensure your burpee form is tight. Keep your core engaged and land softly to minimize fatigue. Practice transitioning from the jump to the next rep smoothly.
  • Strength Work: Add box jumps or broad jumps to your routine to improve explosiveness. Pair them with interval sprints to mimic the fatigue you’ll feel in the race.
• Wall Balls (Time: 00:05:34)
  • Drill: Increase your wall ball sets, focusing on form and consistency. Aim for 3 sets of 15-20 reps, ensuring you maintain a steady rhythm.
  • Technique: Keep your feet shoulder-width apart and engage your core. Focus on a smooth catch and throw, and practice breathing to avoid gasping for air during the set.
  • Strength Work: Incorporate squats and medicine ball workouts into your weekly routine. Try doing squats to a target height to improve your power and endurance.

Race Strategies:

In terms of race day strategies, consider the following:

• Pacing: Start with a controlled pace on your first run. Aiming for around 00:04:50 would allow you to conserve energy for the strength segments.
• Transition Time: Your Roxzone time of 00:05:47 is a bit slower than average (by 00:28). Focus on quick transitions by laying out your equipment strategically and practicing switching from one exercise to the next during training.
• Mindset: Keep a positive mantra in your head—something like "I can and I will." Remember, the race is not just physical; it’s a mental game. As David Goggins says, "The only thing more contagious than a good attitude is a bad one." Spread the good vibes! 💥

Conclusion:

Susan, you’re doing fantastic work, and with a few tweaks, you can elevate your game even further. The Burpees Broad Jump and Wall Balls may have tripped you up this time, but with focused training and the right mindset, you can turn them into your strong suits! Remember, every great athlete was once a beginner who refused to give up. Keep pushing your limits, because as Jocko Willink says, "Discipline = Freedom." 💪

Stay strong, stay committed, and let's make your next performance even more stellar! You’ve got this, Susan! The Rox-Coach believes in you! 🏆