Weeks Yasmine Hyrox Result

Overall Performance:

Yasmine, first off, let me just say—your performance in the 2024 London Hyrox was impressive! Finishing with a time of 01:34:59 puts you in the top 53% overall and 56% in your age group, which is no small feat. You've shown that you're not just here to participate; you're here to compete! 💪

Now, let's talk about your running profile. With a total running time of 00:45:14, you outpaced the average by a solid 3:11. This indicates that you're more of a runner than a strength athlete, which is fantastic! However, looking at the pacing, it seems like you might have started a bit too conservatively in the first run segment (00:06:23). This was 01:02 slower than average. You were clearly holding back, and then you really picked up the pace in the subsequent runs. This is great because it shows you have the potential to run faster right from the start. Let’s harness that power!

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can kick some serious butt in your next race. Your segments with the most potential for improvement include:

• Sled Pull (00:07:43) - This was a whopping 01:37 slower than average. Focus on explosive pulling strength and core stability.
• Wall Balls (00:05:59) - A 00:37 deficit here suggests you can definitely add some speed to your throws.
• Farmers Carry (00:03:09) - You were 00:47 slower than average; let’s work on grip strength and endurance.
• Sled Push (00:03:22) - Slower by 00:31; improving leg drive and push technique will help.
• Rowing (00:05:47) - Just 00:18 slower, but every second counts in Hyrox!

Here’s how you can turn these weaknesses into strengths:

• Sled Pull:
  • Incorporate heavy sled pulls into your weekly routine. Aim for 3-4 sets of 20-30 meters, focusing on explosive starts.
  • Engage your core by doing planks and deadlifts to strengthen your pulling muscles.
• Wall Balls:
  • Practice wall balls with a focus on explosive hip extension. 3 sets of 15-20 reps, ensuring you have a solid squat depth.
  • Try to increase your wall ball weight gradually to build strength.
• Farmers Carry:
  • Start with moderate weights and gradually increase. Focus on maintaining a strong posture while walking for 30-40 meters.
  • Incorporate shrugs and grip-strengthening exercises to keep those weights locked in!
• Sled Push:
  • Work on your leg drive by doing heavy squats and lunges. Add sled pushes with lighter weights for speed.
  • 5 sets of 15-20 meters at a challenging weight, focusing on short, powerful strides.
• Rowing:
  • Focus on technique. Consider intervals: 5 sets of 500 meters with a 1-minute rest in between. Aim to maintain a consistent pace.
  • Incorporate core exercises like Russian twists to improve your rowing efficiency.

Race Strategies:

Next time you hit the course, remember: pacing is key! Start strong but controlled. You don’t want to blow your load in the first round. Consider these strategies:

• Break the race into segments mentally. Focus on one segment at a time, particularly the transitions. This will help you manage your energy levels and get through the tough spots.
• During the Roxzone, aim to improve transition speed—practice moving quickly from one station to another. Think of it as a relay race, and you’re the baton! 🏆
• Stay hydrated and fueled throughout your race. A little snack that’s easy to digest can go a long way during your recovery time.

Conclusion:

Yasmine, you've got the heart of a lion and the legs of a cheetah! 🦁💥 Remember what David Goggins says: “You are not going to die because you’re uncomfortable.” Every moment spent improving is a step closer to your goals. Roll with the punches, embrace the grind, and turn those weaknesses into your new strengths. Keep your chin up, and let’s smash that next Hyrox race together! You’re doing amazing things, and I’m here to help you every step of the way.

Stay strong and keep pushing the limits—because greatness is just on the other side of comfort!

– The Rox-Coach