Van Besouw Maya Hyrox Result

Overall Performance:

Maya, first off, I want to give you a huge shoutout for your performance at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:36:54 puts you in the top 36% of nearly 1,400 athletes, which is no small feat. With a total running time that’s 01:11 faster than average, it’s clear that you’ve got some serious speed in your legs! 🏃‍♀️💨

However, let’s talk about pacing. Starting off with an impressive first running split at 00:03:06 (a whopping 02:19 faster than average) is commendable, but it might have cost you later in the race. Your speedster instincts kicked in, but remember, Hyrox is a marathon, not a sprint! As the race progressed, your running times began to stabilize, indicating that while you have a runner's profile, there’s room for improvement in your strength and transition efficiency.

Segments to Improve:

• Sandbag Lunges: 00:07:34 (02:17 slower than average) - This segment was a tough spot for you. The key here is to build not just strength but also endurance in your legs. Focus on your form by keeping your core tight and ensuring your knee doesn’t go past your toes.
  • Drills: Incorporate weighted lunges into your routine, gradually increasing the weight. Try doing 3 sets of 10-15 lunges, focusing on slow and controlled movements.
  • Technique: Use a mirror or video to check your form, ensuring your back remains straight and your movements are fluid.
• Wall Balls: 00:07:15 (01:41 slower than average) - Here, consistency is key. Your technique will make a world of difference.
  • Drills: Include wall ball practice in your training 2-3 times per week. Focus on hitting the same target consistently for 3 sets of 15-20 reps.
  • Technique: Keep your feet shoulder-width apart, engage your core, and aim for a controlled descent to maximize power on the throw.
• Sled Pull: 00:07:01 (00:44 slower than average) - This is where you lost a significant chunk of time. It’s a strength test, and it’s all about that mental grit.
  • Drills: Practice sled pulls at varying weights. Start with a lighter sled to perfect your form, then gradually increase the weight. Aim for 5 sets of 30-40 meters.
  • Technique: Keep your body low and drive with your legs. Focus on short, powerful pulls rather than trying to drag the sled all at once.

Race Strategies:

• Transition Time: Your roxzone time of 00:08:22 is slower than average, indicating you might be spending too long transitioning between exercises. Focus on getting your gear ready in advance and practice quick transitions during your training sessions.
• Pacing Strategy: For your next race, aim to maintain a consistent pace throughout. Start strong, but find that sweet spot where you can conserve energy for the latter segments. A good rule of thumb: aim for about 75-80% of your max effort early on.
• Mindset: When the going gets tough, remember Goggins: “It’s not about what you want. It’s about what you’re willing to do.” Embrace the grind, and don’t shy away from pushing your limits!

Conclusion:

Maya, your performance is impressive, but the best part is that you have the potential to smash your own records! With some targeted training on those weaker segments, you’ll be turning those into strengths in no time. Remember, every champion was once a contender that refused to give up. Keep pushing, keep grinding, and when in doubt, just add more weight! 😉

As you prepare for your next competition, focus on building that strength and enhancing your transitions. You've got the speed; now let's work to make you a hybrid powerhouse. Stay motivated, keep the fire burning, and embrace the challenge ahead! 💪

See you in the roxzone, Maya! You got this! - The Rox-Coach