Davies Jasmine Hyrox Result

Overall Performance:

Jasmine, you crushed it at the 2024 Stockholm Hyrox with a finish time of 01:40:03, landing you in the top 70% overall and top 75% in your age group! That's no small feat; it shows you're putting in some serious work. With a total running time of 48:17, you're clearly more of a runner, managing to be 2:27 faster than the average. Your pacing was strong in the beginning, but it seems like you might have eased up a bit in the later running segments. Remember, in Hyrox, it's a game of endurance and grit, just like David Goggins says: "You are not going to die because you are tired." Keep that in mind when the going gets tough! 💪

Segments to Improve:

Your performance in specific segments reveals a few areas where we can make some serious gains. Let's break down those segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:08:23, 01:13 slower than average):
  • Focus on technique: Ensure you're using a fluid motion, pushing your hips back and keeping your chest up. This will help you generate power in your jump and reduce fatigue.
  • Drills: Incorporate specific burpee drills, like doing 3 rounds of 10 burpees followed by 10 broad jumps. Rest adequately in between to maintain form. Try to keep your rest times short to simulate race conditions.
  • Strength: Work on your core and leg strength with exercises like squat jumps and plank variations.
• Wall Balls (00:06:35, 00:55 slower than average):
  • Form Check: Ensure you're squatting low enough and using your legs to drive the ball up rather than just your arms. This will save energy over time.
  • Drills: Implement wall ball intervals (e.g., 3 rounds of 15 reps) with a focus on explosiveness. Add in some squats to increase leg strength since it's a hybrid move.
  • Breathing: Work on your breathing rhythm. Inhale on the way down, exhale on the way up to maintain a steady pace.
• Sandbag Lunges (00:06:01, 00:34 slower than average):
  • Technique: Ensure your knee doesn't go past your toes and that you're keeping your core engaged throughout the movement.
  • Drills: Incorporate lunges into your routine (e.g., 4 sets of 10 lunges per leg with the sandbag). You could also mix in some weighted step-ups for additional leg strength.
  • Endurance: Consider adding longer sets of lunges or other leg endurance exercises into your training, like high-rep Bulgarian split squats.

Transitioning between exercises (Roxzone at 00:08:24, 00:16 slower than average) is another area to focus on. Improving your overall fitness and sharpening those transitions will help maintain your momentum. One way to do this is by practicing quick transitions during your training sessions, treating them as part of your workout rather than breaks.

Race Strategies:

Now, let's talk race strategies! Here’s how you can maximize your performance on race day:

• Pacing: Start strong, but not too fast! You want to conserve enough energy for the latter segments. Keep an eye on your heart rate and avoid going above 80% of your max for the first half.
• Mindset: Visualize each segment before the race. Create a mental map of where you want to push harder and where to conserve energy. Remember, you’re not just racing against others; you’re racing against yourself!
• Nutrition: Fuel well before and during the race. Eat a balanced meal the night before and consider using quick energy sources like gels or chews during the race to keep your energy levels up.
• Breathing: Focus on your breathing patterns, especially during the high-rep exercises. Controlled breathing will help you maintain focus and keep your heart rate in check.

Conclusion:

Jasmine, you've got an impressive foundation to build on. You're a runner at heart, and with a bit of work on those segments, you’ll be unstoppable! Remember what Jocko Willink says, "Discipline equals freedom." The more disciplined you are in your training, the freer you’ll feel on race day. Keep pushing your limits, embrace the grind, and let’s turn those weaknesses into strengths! The next race is just around the corner, and it’s your time to shine! 🏆💥

Stay fierce, keep hustling, and let's make every training session count! I'm here to support you on this journey. Let’s get after it!

— The Rox-Coach