Hewitt Amanda Hyrox Result

Overall Performance:

Amanda, you crushed the 2024 Milan HYROX race with an overall time of 01:35:58, placing you in the top 51% of 672 athletes! That’s no small feat! Your total running time of 00:43:45 was a solid 4:56 faster than the average, showcasing your strong runner profile. Clearly, you’ve got the legs to take on a marathon… or at least a really long pizza delivery run! 😄

However, your pacing during the race was a bit of a rollercoaster. You started off running a little slower than average (1:28 slower on Running 1), which might have cost you some valuable seconds. But hey, it's better to start a bit conservatively than to go out like a firecracker and fizzle out! By the end of the race, you really picked up the pace, especially on Running 8, where you were 2:23 faster than average. Your ability to close strong is impressive!

While your run game is on point, there’s room for improvement in your strength segments. Let’s break down where we can turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls (00:07:45): This was your slowest segment, coming in at 2:18 slower than average. Focus on your form—keep your feet shoulder-width apart, engage your core, and aim for a consistent height on your throws. Try incorporating 10-15 reps of wall balls into your warm-ups to build endurance.
• Burpees Broad Jump (00:07:44): A slow segment by 57 seconds. Burpees are all about rhythm. Work on your transitions—try doing 5-10 reps of burpees with a jump at the end and focus on landing softly. This will help you maintain speed and reduce fatigue during the race.
• Sled Pull (00:06:47): At 33 seconds slower than average, you could benefit from practicing this. Incorporate sled drags into your training, focusing on proper form and explosive power. Try to pull for short distances with heavy weight to build strength and endurance.
• Roxzone (00:07:37): Spending a bit too much time here is a sign you might need to work on your transitions. Include quick transitions in your training—set up a mini circuit and keep moving without too much rest. Aim for a minute of rest during transitions at most.
• Sandbag Lunges (00:05:37): This was another slower segment. Focus on your lunge form—keep your back straight and take long strides. Incorporate weighted lunges into your routine, aiming for 3 sets of 10-15 reps.
• Sled Push (00:03:11): Just a bit slower here; you can improve your leg drive and power. Train with heavy sled pushes for short distances to build strength.
• Ski Erg (00:05:36): Work on your arm and core strength here. Incorporate high-intensity intervals on the Ski Erg to build endurance and technique.
• Rowing (00:05:42): Like the Ski Erg, focus on your technique and power. Rowing should be a full-body movement—try intervals on the rowing machine to boost your overall power output.

Race Strategies:

Now, let's talk strategy for your next race! First off, pacing is key. Consider starting a bit faster on the first running segment, then settle into a sustainable pace. You’ve shown you can finish strong, so channel that energy early on!

During transitions, practice quick changes between exercises. Maybe have a friend time you to create a little friendly pressure. And don’t forget to visualize your race; picture yourself nailing those segments and feeling strong! Remember, “The only bad workout is the one that didn’t happen!” 💪

Conclusion:

Amanda, you have a great foundation to build upon, and your running is clearly a strong asset. With focused training on those strength segments, you'll be well on your way to turning your weaknesses into strengths and smashing your next race! Remember, “Success isn’t given, it’s earned!”

Keep your head up, keep pushing, and let’s make your next HYROX race even better! You've got this! 💥

Stay strong, and see you in the Roxzone!

— The Rox-Coach