Mabie Susie Hyrox Result

Overall Performance:

Hey Susie! First off, congratulations on your performance in the 2024 Dallas Hyrox event! Finishing with an overall time of 01:56:00 puts you in the top 32% of all athletes and first in your age group. That's no small feat! 🏆 You've shown that age is just a number and your determination is evident. Your pacing was a bit off, especially in the first running segment where you were slower than average. But hey, who needs to sprint out of the gate when you can take your time and enjoy the scenery, right? Just remember, there's a fine line between pacing yourself and taking a leisurely stroll! 😄

Your total running time of 01:01:30 is 03:49 slower than average, indicating that you might need to focus on your running endurance. It seems like you have a solid strength base, but we need to work on that running profile to balance your performance better. Let's dive into the segments where you can turn those weaknesses into strengths!

Segments to Improve:

• Running 1: Your first running segment was 00:07:17, which is 01:18 slower than average. This indicates you might have started too conservatively. Consider implementing negative split runs in your training. Start your runs at a comfortable pace and gradually increase your speed each kilometer. This will help you develop a better sense of pacing for race day.
• Running 5: You clocked in at 00:07:42, slightly slower than average. Incorporate interval training into your routine. Try short bursts of speed followed by recovery periods. For example, sprint for 1 minute, then walk or jog for 2 minutes, repeating this for 20-30 minutes. This will build your speed and endurance.
• Running 8: At 00:10:09, this was your slowest running segment and 01:47 slower than average. Post-exercise fatigue might be playing a role here. Try running after doing some strength exercises to simulate race conditions. This will help your body adapt to the fatigue you'll experience during the Hyrox.
• Wall Balls: Your time of 00:08:22 was 01:13 slower than average. Focus on your squat depth and explosive power. Work on wall ball drills with a focus on technique. Maybe start with 3 sets of 10 reps and gradually increase the weight as you get more comfortable. Remember, it's not just about the weight; it's about the form. A good wall ball is like a good joke—timing is everything!
• Sandbag Lunges: Clocking in at 00:07:17, you were 00:39 slower than average. To improve, practice your lunges with a focus on core stability. Consider adding weighted lunges into your routine, as well as practicing your foot placement and balance. Remember, lunges are a great way to get a leg up on the competition. Literally! 💪
• Burpees Broad Jump: At 00:08:07, you were 00:51 slower than average. Work on your explosiveness with plyometric drills! Try doing box jumps or broad jumps as part of your warm-up. This will help build the necessary power for those burpees. You want to jump like nobody's watching—because they probably aren't! 😂
• Farmers Carry: Your time of 00:02:45 was 00:04 faster than average, which is great! However, we can always improve. Focus on grip strength and core stability. Consider doing farmer's walks with heavier weights for shorter distances to build strength without over-exerting yourself.

Race Strategies:

• Start with a controlled pace in the first running segment. Remember, it’s a marathon, not a sprint (unless you’re being chased by a bear!).
• Use the transitions to your advantage. Keep it quick—think of it as a mini sprint. Every second counts, and those who spend less time resting tend to finish stronger!
• During strength segments, focus on form over speed. Quality reps will pay off more than trying to rush through them.
• Fuel adequately before and during the race. A well-fed athlete is a happy athlete. Don’t underestimate the power of a good snack! 🍌
• Finally, keep a mental note of your splits. If you find yourself falling behind in the running segments, adjust your pacing strategy early on.

Conclusion:

Susie, you showed incredible grit and determination in this race, and there's plenty of room for improvement. Embrace these challenges as opportunities to grow stronger and faster. Remember, "It’s not about how far you go, but how far you’ve come." You've already achieved so much, and with the right training and techniques, you can level up even more! 💥

Keep pushing forward, and don't forget to enjoy the process. After all, if you’re not having fun, are you even doing it right? The Rox-Coach is here cheering you on every step of the way! Let’s crush it next time! 💪