Bramble Jane Hyrox Result

Performance Feedback for Jane Bramble - 2024 London Hyrox

Hey Jane! First off, let me just say, you absolutely crushed it out there! Finishing in the top 41% overall and 6th in your age group is no small feat. You've got some serious grit, and it shows! 💥 Now, let’s dive into your performance and see where we can turn those strengths into even bigger wins, and tackle those areas that could use a little more firepower.

Overall Performance:

Your overall time of 01:30:15 puts you in a great position. It’s clear you have a solid running profile, as your Total Running Time of 00:45:24 is faster than average. This suggests you're more of a runner in this Hyrox mix, but don’t let that lead you to neglect strength training. In fact, it might be time to embrace your inner beast and focus on getting stronger to complement your speed! Your best running lap of 00:04:57 is a testament to your speed, and it’s impressive that you maintained a competitive pace through most of the race. However, your pacing in Running 1 shows that you might have started a bit too conservative. A little more aggression there could have set the tone for the rest of your race.

Segments to Improve:

Now, let’s get down to business. Here are the segments where we can kick it up a notch:

• Wall Balls: 00:05:13 (17 seconds slower than average)

This segment is a clear stand-out for improvement. Wall balls can be a killer if not approached with the right technique and conditioning. Here’s how to turn that weakness into a strength:

• Drills:
  • Wall Ball Sets: Start with lighter weights and focus on form. Aim for 3 sets of 15-20 reps, increasing the weight as you get more comfortable. Pay attention to your squat depth and ensure you’re throwing the ball high enough to engage your core effectively.
  • Plyometric Squats: These will help develop explosive power. Perform 3 sets of 10-12 reps, focusing on jumping as high as you can from a squat position.
• Form Corrections:
  • Ensure your stance is shoulder-width apart and your grip is right under your chin. As you squat, keep your elbows up to maintain a strong front rack position.
  • Practice transitioning smoothly from the squat to the throw to minimize fatigue. Think of it as a dance—only this dance makes you sweat! 💦
• Compromise Running Scenarios:
  • Incorporate wall balls into your running drills. For example, after a short run (400m), hit 15 wall balls. This simulates the race environment and conditions your body for the fatigue that follows running.

Also, your Roxzone time of 00:07:59 (1:04 slower than average) indicates that transitions could use some fine-tuning. Let’s tighten that up:

• Transition Drills:
  • Practice quick transitions between exercises during training. Set a timer and see how efficiently you can move from one exercise to the next.
  • Use a stopwatch to monitor your time between exercises, aiming to decrease it with each training session.
• Overall Fitness:
  • Integrate circuit training into your routine, combining running and strength exercises. This will help improve your overall fitness and transition speed.

Race Strategies:

When you line up for your next race, here are some strategies to employ for better performance:

• Start Strong, Not Too Fast: You’ve got the speed, but don’t forget to set a sustainable pace. Use your first run segment to find your rhythm without burning out too quickly.
• Visualize Transitions: Before the race, visualize how you’ll transition between exercises. This mental prep can enhance your efficiency when the time comes!
• Stay Hydrated: Don’t underestimate the power of hydration. Drink sufficiently during training leading up to the race and have water available during transitions if possible.

Conclusion:

Jane, your performance was phenomenal, and with a few tweaks, you could be looking at even more impressive results! Remember, “You are the only one who can limit your greatness.” Keep pushing those limits! 💪 And hey, if wall balls were easy, everyone would be doing them while sipping a smoothie, right? Keep it up, and let’s get ready to conquer the next race together!

Stay strong and keep hustling. You’ve got this! 💥

- The Rox-Coach