Ashley Emily Hyrox Result

Overall Performance:

Emily, congratulations on completing the 2024 Milan Hyrox! Finishing at an overall rank of 330 puts you in the top 49% of 672 athletes—a solid performance in a competitive field. Your total race time of 01:35:09 is commendable, especially considering you logged a total running time that was 02:29 faster than average. This indicates a strong running profile, which is a powerful asset in a challenging event like Hyrox. However, it looks like you may have started off a bit slower in your first running segment, which could have affected your pacing throughout the race.

You’ve got a strong base of endurance and speed, particularly showcased in your best running lap of 00:04:36, which is impressive! But let’s not forget—Hyrox is about being a hybrid athlete. You need to blend that running prowess with strength training to truly dominate. This race showed that while you can run fast, there are some areas where your strength training needs to step up to match that speed. Think of it this way: you’re already a lion on the track, but we need to add some muscle to that roar!

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement:

• Sled Push (00:03:30): This was 00:39 slower than average, indicating a need for strength development. To improve, incorporate resistance training focusing on your legs and core. Try these:
• Heavy Barbell Squats: Aim for 3-4 sets of 6-8 reps to build overall leg strength.
• Sled Push Drills: Practice pushing the sled with varying weights; start with light weights to master form, then progressively add more.
• Leg Press: This will help build the explosive power needed for the sled push. 3 sets of 8-10 reps will do the trick!
• Sled Pull (00:07:21): Here, you were 01:14 slower than average. This segment often requires overall upper body strength and endurance. Focus on:
• Lat Pulldowns or Pull-Ups: Increase your back strength with 3-4 sets of 8-10 reps.
• Seated Rows: Work on your rowing technique to improve grip and pulling power.
• Farmer's Walks: This will help improve your grip and core stability, essential for pulling. Walk with heavy weights for distances of 30-50 meters.
• Wall Balls (00:06:09): This segment lagged by 00:45 compared to the average. Wall balls require coordination and explosive leg power. To enhance this, try:
• Wall Ball Drills: Practice your form regularly; aim for sets of 15-20 reps, focusing on smooth transitions from the squat to the throw.
• Squat Jumps: Add explosive squats to your routine. 3-4 sets of 10 reps can help you develop explosive power.
• Plyometric Training: Incorporate box jumps and burpees into your workouts to improve explosive leg strength.

Race Strategies:

As you gear up for your next race, consider these strategies:

• Pacing: Start conservatively on the first run. You want to be a tortoise that’s secretly a hare—slow and steady wins the race, but don’t go full speed just yet! Find a rhythm that you can maintain throughout.
• Transitions: Your Roxzone time of 00:08:24 was 00:48 slower than average. Focus on being efficient during transitions. Practice quickly moving from one exercise to the next in your training sessions, almost like a relay race. Remember, every second counts!
• Mindset: Embrace the suck. As David Goggins says, “You can't hurt me.” When the going gets tough, lean into the discomfort and push through. You've trained for this; it's time to show up and conquer!

Conclusion:

Emily, you’ve shown that you have the heart of a champion and the legs of a gazelle! 🦓 With focused training on those critical segments and some strategic race adjustments, you’ll be smashing your personal bests in no time. Remember, winning isn’t just about crossing the finish line first; it’s about becoming the best version of yourself. Keep grinding, stay motivated, and don’t forget to enjoy the journey! 💪💥

“The pain you feel today will be the strength you feel tomorrow.” So let’s turn those weaknesses into strengths and get ready for the next round! You’ve got this, Emily! Keep pushing your limits!

Yours in strength and sweat, The Rox-Coach