West Collette Hyrox Result

Overall Performance:

Collette, you absolutely crushed it out there at the 2024 Anaheim Hyrox! Finishing 20th overall and 4th in your age group is no small feat, especially among 405 competitors. You're in the top 4% of all athletes—talk about a warrior mentality! Your overall time of 1:16:52 showcases your dedication, but there are definitely areas we can refine to unlock even more potential.

Now, let’s talk pacing. You started with a strong running segment at 6:50, which, while it was a bit slower than average, placed you in the 90th percentile. This indicates a solid start, but we can work on tightening it up. Your total running time of 41:05 is about 1:14 slower than the average—so it seems you may be more of a strength athlete than a pure runner. However, your performance in the sled pull (3:40) and wall balls (4:43) suggests that with the right adjustments, you can blend that strength with improved running speed to dominate the course even more! 💪

Segments to Improve:

• Wall Balls: 4:43 (45th Percentile Rank)

  Wall balls can be a real energy drainer if not executed properly. Here’s how to improve:

  • Focus on your squat depth and explosiveness. Ensure you're hitting below parallel and driving through your heels.
  • Incorporate wall ball drills during your warm-ups, aiming for 3 sets of 15-20 reps. Use a lighter ball to focus on form and speed before transitioning to your competition weight.
  • Work on your breathing – exhale on the throw and inhale on the catch, keeping your core tight throughout.
• Roxzone: 6:23 (35th Percentile Rank)

  This is where you can save precious seconds! Transition time is key. Here’s what to do:

  • Practice quick transitions between exercises in your training. Set up a mini-course and time yourself on how quickly you can switch from one movement to another.
  • Incorporate drills that mimic Hyrox transitions, such as doing a quick set of burpees followed by a 400m dash. This will build your endurance and teach your body to adapt quickly.
  • Work on your overall fitness to decrease fatigue during transitions. High-intensity interval training (HIIT) can help prepare your body for the demands of Hyrox.

Race Strategies:

During your next race, consider the following strategies to enhance performance:

• Start Steady: Aim for a more controlled pace in the first run. This will allow you to conserve energy for the later segments, particularly for those tough sled pushes and wall balls.
• Mental Checkpoints: Break the race into segments in your mind. Focus on completing each segment rather than the entire race, which can help reduce mental fatigue.
• Hydration and Nutrition: Ensure you’re well-hydrated and fueled before the race. Consider a gel or quick snack during the roxzone for an energy boost.

Conclusion:

Collette, you have the spirit of a champion! Remember, as David Goggins puts it, “You are now in a fight. You’re fighting against yourself, against your body, against your mind.” Every workout is a step toward greatness, and with focused training on those wall balls and transition times, you're only going to get better. 💥

Don't forget to have fun while you're at it! After all, they say Hyrox is just regular exercise with a twist of insanity. Keep pushing your limits, embrace the grind, and know that you’re already among the elite. Let’s turn those weaknesses into strengths, and next time, we’ll be looking at an even higher finish! Stay strong, stay hungry, and keep smashing those goals. I’m here to support you every step of the way! 🏆

Your Rox-Coach