Verhelle Alicia Hyrox Result

Overall Performance:

Alicia, first and foremost, congratulations on your performance at the 2024 Marseille Hyrox! Finishing in the top 78% of a competitive field is no small feat, especially in the 16-24 age group. Your overall time of 01:41:41 shows that you’ve put in a lot of hard work, and with a total running time of 00:46:36, you're clearly more of a runner than a weightlifter—4:44 faster than average is impressive! 💪

However, your pacing strategy needs some tweaking. Starting with a slower running pace (00:06:47) and then picking it up significantly in the second segment (00:05:05) suggests that you might have started off a bit too conservatively. While it’s important to conserve energy, you don’t want to leave too much on the table in the early laps. Your performance in segments like the Wall Balls and the Sled Pull shows that you have some strength work to focus on. Remember, Hyrox is a test of your entire fitness, so finding that perfect balance is key.

Segments to Improve:

Let's dive into those segments that need a little TLC:

• Wall Balls (00:08:52): This segment took a toll on your overall time, ranking in the 93rd percentile. To improve this, consider incorporating specific strength and technique drills. Try practicing wall balls with a focus on form—ensure you're squatting deeply and using your legs to drive the ball up into the air. Aim for 3 sets of 10-15 reps while maintaining a steady rhythm. Also, interval training with wall balls can help build endurance in this movement.
• Sled Pull (00:08:11): Your sled pull was 1:36 slower than average, which is a significant area for improvement. Incorporate sled pulls into your training at least once a week. Focus on your technique—keep your body low and pull with your legs rather than just your arms. Consider doing a circuit of sled pulls followed by short runs to mimic race fatigue.
• Sandbag Lunges (00:07:07): Another area to focus on, ranking in the 90th percentile. Ensure you're using proper form—keep your torso upright and engage your core. To improve, try adding weighted lunges into your weekly routine. Aim for sets of 10-12 lunges per leg, focusing on explosiveness as you push back to the starting position.
• Sled Push (00:03:26): While not your worst segment, you were still 21 seconds slower than average. Focus on building leg strength with a mix of squats and push exercises. Include resistance bands in your workouts to mimic the sled push movement, and incorporate short bursts of sled pushing at the end of your running sessions to improve your endurance under fatigue.

Race Strategies:

Now that we’ve identified the areas to work on, let’s talk strategy. During the race:

• Pacing: Start with a more aggressive pace in the first running segment. Aim for something closer to your best lap time. Trust your training—your legs are more capable than you think!
• Transitions: Your roxzone was 00:07:16, which is good but can still be improved. Practice transitioning between exercises in training. Time how long it takes you to go from one exercise to the next and work on minimizing that time.
• Breathing: Focus on breath control during the tougher segments. When you're on the Sled Pull or doing Wall Balls, use your exhale to help power through the movement. Think of it as giving a little pep talk to your body—“You got this, keep pushing!”

Conclusion:

Alicia, remember that every challenge is an opportunity for growth. “The only way to get better is to get uncomfortable,” as David Goggins would say. Embrace the grind, and keep pushing your limits. With focused training on those targeted segments, you’ll not only improve your time but also gain the confidence to tackle any competition ahead of you.

So lace up those shoes, throw on some tunes, and let’s get to work! 💥 You've got this, and I'm here cheering you on every step of the way. After all, in the world of Hyrox, we don't just compete; we conquer! 🏆

Keep grinding, and let's turn those weaknesses into strengths!

— The Rox-Coach