Savage Zoe Hyrox Result

Overall Performance:

Zoe, let’s break down your performance at the 2024 London Hyrox. You finished with an overall time of 1:28:31, landing you in a solid position with an overall rank of 563 out of 1525 athletes and a commendable 87th in your age group! You’ve got a strong running profile, as evidenced by your total running time of 44:00, which was an impressive 1:34 faster than average. This suggests you’ve put in the miles, and it shows!

However, we need to talk about pacing. Your first running segment was a bit slower than the average, clocking in at 6:40, which might indicate you started a tad too conservatively. But then you picked up the pace nicely in the following runs. It’s all about finding that sweet spot; you want to feel like a well-oiled machine, not a rusty bicycle! 🚴‍♀️

Now, let’s talk about your strength segments. You have the potential to improve your performance in certain areas. With a few tweaks in your training, those segments can go from “meh” to “WOW!”

Segments to Improve:

1. Burpees Broad Jump: 8:11 (2:13 slower than average)

• This segment ate up significant time, and it’s no surprise – burpees can feel like a punishment for existing! To improve, focus on:
• Drills: Start with 3 rounds of 10 burpees, followed immediately by a 10-meter broad jump. Rest 1 minute between rounds. This will help build the endurance and explosive power needed.
• Form Corrections: Make sure your burpee form is tight. Keep your chest up, land softly to avoid jarring your joints, and drive through your heels when jumping.

2. Wall Balls: 6:12 (1:24 slower than average)

• Let’s put it this way; wall balls should be your friend, not your foe! To turn this segment around:
• Drills: Incorporate a wall ball workout 2-3 times a week. Start with 3 sets of 10 reps, focusing on your squat depth and ball trajectory. Gradually increase the reps as you improve.
• Form Corrections: Ensure you’re using your legs, not just your arms. Squat deep and explode up to throw the ball; aim for a consistent height to make the next catch easier.

Race Strategies:

Now let’s talk strategies for race day. You’ve got the running down, but we need to ensure your transitions and strength segments are on point:

• Transition Time: Your Roxzone was 7:50, which is 1:14 slower than average. Practice quick transitions in training. After every workout, simulate race transitions between exercises to build that muscle memory.
• Pacing: Start your race with a strong but controlled pace. Avoid the temptation to sprint out of the gate. Think of it like a marathon, not a sprint – unless you want to be gasping for air like you just ran a marathon! 🏃‍♀️
• Visualization: Before the race, visualize yourself crushing those burpees and wall balls. Imagine each rep like a step closer to the finish line. If you can see it, you can achieve it! "What lies behind us and what lies before us are tiny matters compared to what lies within us." - Ralph Waldo Emerson

Conclusion:

Zoe, you’ve got the heart and the hustle! With your current strengths in running, and by focusing on improving those key segments, you can elevate your performance in the next Hyrox. Remember, consistency is key, and don’t shy away from addressing those tough spots. Hyrox is as much a mental game as it is physical. So keep pushing, keep grinding, and remember: “You are your only limit!” 💪

Let’s turn those weaknesses into strengths, and next time, let’s aim for that podium! I'm here to help you crush it every step of the way. Keep it up, and we’ll get there together. The Rox-Coach believes in you! 💥