Savelsbergh Lauren Hyrox Result

Overall Performance:

Lauren, you absolutely crushed it out there in Amsterdam! Finishing 574th overall puts you in the top 17% of 3321 athletes, and 131st in your age group is no small feat—top 19% of 687 women is impressive! Your overall time of 01:35:32 shows that you’ve got some solid endurance and speed, especially with a total running time that’s 16 seconds faster than average. You definitely have a runner’s profile, which is great, but let's dive deeper to see where we can sharpen the axe and bring your other skills up to speed.

Now, let’s chat about your pacing. You kicked off the race like a sprinter with a 3:57 on the first run—definitely a bold move! This placed you in the 7th percentile, meaning you were way ahead of the pack initially. However, as we can see, it might have set the tone for some slower segments later on. The goal is to find that sweet spot where your energy stays consistent throughout the race. Remember, you’re not trying to outrun a cheetah; you’re pacing for a marathon! 🐆

Segments to Improve:

While you have several strong segments, a couple of them could use some TLC:

• Wall Balls: 00:07:38 (95th Percentile)
• Burpees Broad Jump: 00:07:49 (83rd Percentile)
• Sandbag Lunges: 00:05:35 (73rd Percentile)

These segments are where you can shave off significant time. Consider this: if Wall Balls were a person, they'd be that one friend who always shows up late to everything. Let's tighten that up!

1. Wall Balls

This segment was a tough one for you. Here’s what you can do:

• Technique Work: Focus on your squat depth and explosive upward movement. Aim for a fluid motion—like you’re throwing a basketball to your buddy across the court.
• Strength Training: Add in some front squats and overhead presses to build your strength. This will help you get that ball up there with ease.
• Drills: Practice sets of 10-15 reps with a lighter ball to refine your technique. Gradually increase the weight as you improve.

2. Burpees Broad Jump

These are like the spice of Hyrox—great if you can handle them, but they can ruin a dish if you overdo it!

• Form Correction: Focus on landing softly and using your arms for momentum when you jump. Think of it as a dance move—except you want to avoid stepping on toes!
• Drills: Incorporate sets of 5-10 burpees followed by broad jumps, and gradually increase the number of repetitions. Let’s make them your dance floor move!

3. Sandbag Lunges

Time to turn those lunges from “meh” to “wow!”

• Strength & Mobility: Add weighted lunges into your routine. Focus on form—keep that front knee behind your toes!
• Drills: Try walking lunges with a twist at the bottom. This will build your core stability while working those legs.

Race Strategies:

• Pacing: Start strong but not sprinting. Aim for a pace that feels sustainable, especially in the first half. Think of it like a long movie—don’t rush to the climax!
• Transitions: Your Roxzone time was faster than average! Keep that energy going. Practice your transitions between exercises; smooth is fast! 💨
• Nutrition: Make sure you’re fueled properly before the race. Think of yourself as a high-performance car—put the right fuel in to keep the engine running strong!

Conclusion:

Lauren, you’ve got an impressive foundation to build on! With your running ability, we can focus on enhancing your strength and skill segments to make you a true Hyrox powerhouse. Remember, progress takes time, like a fine Dutch cheese—better with age! 🧀

Stay motivated and keep pushing your limits. As they say, “You don’t stop when you’re tired; you stop when you’re done.” So, let’s get to work and turn those weaknesses into strengths. You’ve got this! 💪

Catch you in the Roxzone,

The Rox-Coach