Cunneen Stephanie Hyrox Result

Overall Performance:

Stephanie, you put on a solid display in the 2024 London Hyrox event! Finishing with an overall time of 01:29:02 places you in the top 38% of a hefty 1525 athletes—definitely something to be proud of! 🚀 Your total running time of 00:41:12 is a whopping 04:34 faster than the average, showcasing your strength as a runner. You've got the legs for it, and it’s clear that your running profile is shining through. However, the first running segment was a bit slower than average. Starting off at 00:06:23 shows you may have paced yourself conservatively, which might have cost you some precious seconds. You’ve got the speed, girl—time to unleash it right from the start next time! Your overall rank of 586 and age group rank of 143 confirm that you're holding your own in a competitive landscape. With some tweaks, we can elevate your performance even further. Remember, as David Goggins says, “You are not in competition with anyone but yourself. You are not in competition with anyone but yourself.” Keep pushing those limits!

Segments to Improve:

Let’s dive into the segments that held you back. It’s all about turning those weaknesses into strengths!

• Wall Balls (00:06:01) - 72nd Percentile: This segment took a toll on your time. Focus on technique. Aim for a full squat to ensure you’re using your legs effectively, and throw the ball high to reduce the number of reps. Incorporate Tabata wall ball drills (20 seconds of work, 10 seconds of rest for 8 rounds) to build endurance and explosiveness.
• Burpees Broad Jump (00:07:16) - 68th Percentile: Burpees can be a killer, but they're also a chance to shine! Work on your transition speed by practicing burpee to broad jump drills—set a timer and see how many you can complete in a minute. Focus on a powerful jump to maintain momentum and minimize time on the ground.
• Farmers Carry (00:02:56) - 86th Percentile: Get comfortable with heavy weights! Add farmers carry challenges into your training, focusing on grip strength and core stability. Use different terrains to simulate race conditions—trust me, your grip will thank you later!
• Rowing (00:05:50) - 79th Percentile: Improve your power output on the rower. Focus on your technique; keep your back straight, and use your legs to power through. Incorporate interval rowing workouts, alternating between high intensity and recovery to build both speed and endurance.
• Sandbag Lunges (00:04:55) - 50th Percentile: Lunges should feel like a walk in the park for you, so let’s make them our secret weapon! Use weighted lunges in your training, focusing on form and depth. Add in some explosive variations like jump lunges to amp up power and endurance.

In addition to these specific segments, your roxzone time (00:08:32) was slower than average, indicating that transitions need some work. Optimize your transitions by practicing quick changes between exercises. Set up a mock course and aim for efficiency in your transitions—this is where races are often won or lost!

Race Strategies:

Now, let’s get tactical. During the race:

• Start Strong: Don't hold back on your first run! You've got the speed—trust it. Start with a pace that feels aggressive but sustainable, then maintain that intensity.
• Control Your Breathing: In high-stress segments like burpees, focus on breathing. Inhale through your nose, exhale through your mouth—keeping calm will help you maintain your rhythm.
• Pace Your Transitions: Treat your transitions like mini-workouts. Practice getting in and out of each station quickly, and visualize this during your prep. Every second counts—be the athlete who can transition as smoothly as a hot knife through butter!
• Stay Mentally Tough: Embrace the grind! When fatigue sets in, remind yourself why you started. Visualize crossing that finish line and how good it’ll feel to push through the discomfort.

Conclusion:

Stephanie, you’ve proven that you have the heart and the speed to compete at a high level! With focused training on those specific segments, you'll be unstoppable. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep that fire burning, and let’s turn those weaknesses into your greatest strengths. 💪

Now, get back out there and crush your next Hyrox! The Rox-Coach is here, and I'm cheering you on all the way! 🏆💥