Thomas Rachel Hyrox Result

Overall Performance:

Hey Rachel! First off, a massive shoutout for tackling the 2024 London Hyrox race like a champ! Finishing in the top 53% overall and 57% in your age group is no small feat, especially among 1523 competitors. Your overall time of 01:35:13 is solid, and it’s apparent that you have a strong running profile, given your total running time of 00:46:22, which is 02:08 faster than average. This means you’ve got the wheels to keep pushing the pace!

However, it looks like your pacing strategy might need a little tweaking. Starting off with a Running 1 time that was 01:36 slower than average indicates you may have held back a bit too much at the beginning. That pace can be a double-edged sword; while it's smart to conserve energy, it’s also important to capitalize on your strengths early on to build momentum. Overall, you seem to be better at running than strength, but to truly unlock your potential, we need to tighten up those strength segments and transitions. Remember, it’s not just about running fast; it’s about running efficiently through the whole course! 💪

Segments to Improve:

• Wall Balls (00:06:18): This segment stood out as one of the more challenging points in your race. To improve here, focus on your squat form and ensure you’re using your legs to propel the ball rather than just your arms. Try incorporating high-rep wall ball workouts into your routine, aiming for sets of 20-30 reps with a lighter ball to build endurance. Consider practicing in intervals: 30 seconds of wall balls followed by 30 seconds of rest, repeating for 10 rounds.
• Sandbag Lunges (00:05:49): Your lunges could use a boost. Incorporate weighted lunges into your training, focusing on both forward and reverse variations. Aim for sets of 10-15 lunges per leg, ensuring you maintain a strong core and upright posture. A good drill is to lunge for a distance—try 20 meters, then sprint back to the start to simulate the Hyrox scenario.
• Sled Push (00:03:33): This is a real strength segment, and you lost some time here. Focus on explosive starts and maintaining a low posture throughout the push. Train with the sled twice a week, starting with lighter weights and increasing as your strength improves. Consider doing intervals: 20 seconds of all-out pushes, followed by 40 seconds of rest, repeating for 6-8 rounds.
• Burpees Broad Jump (00:06:48): The combination of burpees and broad jumps can be a killer! To enhance your efficiency here, practice burpee variations that incorporate a jump or a tuck to engage your core. Use a timer for 20 seconds of burpees followed by 10 seconds of broad jumps, repeating for 10 rounds to build explosiveness.

Race Strategies:

Now let’s talk race strategies! Start strong but controlled. You might want to push the pace a bit more during your initial runs to capitalize on your speed. Try to stay relaxed and focused, keeping an eye on your form rather than just the clock as you transition between exercises. This will help maintain good technique, especially when you’re fatigued.

During transitions, aim to have a quick mental checklist for each exercise. This will help minimize time spent between zones—something you can improve on, as your roxzone was 00:07:56, which is 00:23 slower than average. Consider practicing transitions in your training: set up a mini course where you move quickly from one exercise to another. Think of it like a relay race, minus the baton... and the team. Just don’t drop the sandbag! 😂

Conclusion:

Rachel, you’ve got what it takes to really crush your next Hyrox. Remember, it’s all about the grind and embracing the discomfort. As David Goggins would say, “You are not going to like me. You are not going to want to do what I am going to ask you to do. But every time you do it, you will find a better version of yourself.” So, let’s get after it! 💥

Keep pushing your limits, focus on those segments that need a little TLC, and wear that competition like a badge of honor. I believe in you, and I can’t wait to see you smash your next race. Until next time, stay strong and keep hustling! You got this! 🏆

Catch you later,

The Rox-Coach