Mackinnon Natalie Hyrox Result

Overall Performance:

Natalie, you crushed it out there at the 2024 Birmingham Hyrox! Finishing with an overall time of 01:34:44 puts you in the top 63% of a competitive field, and 18th in your age group is no small feat! Your total running time of 39:16 showcases your impressive running ability—5:52 faster than average. Talk about showing those weights who’s boss! 💪

However, it looks like you might have started a bit too conservatively on Running 1, giving away some precious seconds. Remember, the first lap is all about finding your rhythm. You’ve got the runner profile, so let’s harness that speed while also tightening up on those strength segments. You can be a well-rounded athlete, and I believe you have what it takes to elevate your game! 🏆

Segments to Improve:

Now, let’s focus on those segments that didn’t quite hit the mark. We’ve identified a few areas where you can significantly enhance your performance:

• Sandbag Lunges (00:07:25) - This was your slowest segment, sitting in the 94th percentile. To improve here, focus on form and endurance. Incorporate walking lunges with a sandbag on your shoulders. Start with lower weights, and gradually increase as your strength improves. Try doing 3 sets of 15 lunges per leg.
• Sled Pull (00:07:51) - This was another lagging segment. To improve, focus on heavy pulls and grip strength. Perform sled pulls with varying weights, ensuring to maintain a low body position to engage your glutes and hamstrings effectively. Aim for 5 sets of 30-40 meters, alternating between heavy and moderate weights.
• Farmers Carry (00:03:24) - While your time is decent, there’s room for improvement. Incorporate heavy carries into your training. Focus on walking with kettlebells or dumbbells for distance; aim for 5 sets of 40 meters with challenging weights.
• Sled Push (00:04:42) - You can shave off time here too. Focus on explosive starts and maintaining a steady push. Incorporate progressive sled pushes in your routine, with 4 sets of 20 meters, gradually increasing the weight each week.
• Wall Balls (00:07:16) - Your performance here was solid but could be quicker. Work on your technique by breaking the movement into parts: practice the squat and the throw separately before combining them. Incorporate 3 sets of 15-20 reps into your routine, focusing on rhythm and explosiveness.
• Burpees Broad Jump (00:05:54) - This segment took longer than it should have. To improve, practice burpee variations like the “burpee box jump” to build explosive power. Aim for 5 sets of 10 reps, focusing on speed and form.
• Rowing (00:05:32) - To enhance your rowing speed, focus on your stroke technique. Consider incorporating interval rowing sessions, alternating between 30 seconds of all-out effort and 1 minute of rest. Aim for 8 rounds, focusing on maximizing your distance within the time frame.

Race Strategies:

Now that we’ve identified the areas to improve, let’s talk strategy for your next race:

• Pacing: Start with a strong, controlled pace during the first run, aiming to hit around 5:10 for Running 1. This way, you’ll conserve energy for strength segments while still capitalizing on your speed.
• Transition Time: Work on minimizing your roxzone time. Practice quick transitions by setting up mock race scenarios in training where you switch rapidly between exercises. Aim to cut your transition time by at least 30 seconds next time!
• Breathing and Recovery: During those tough segments, focus on maintaining a steady breathing pattern. Use your rest periods wisely—control your heart rate to ensure you’re ready for the next segment.
• Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself moving fluidly from one exercise to the next, crushing those weights and making that finishing sprint your best!

Conclusion:

Natalie, remember this: “You are never too old to set another goal or to dream a new dream.” Keep pushing yourself, and don’t shy away from the hard work it takes to improve. Every second you shave off is a testament to your dedication! 🏃‍♀️💥

So, let’s turn those weak spots into powerhouses. Train hard, stay humble, and embrace the grind. You’re on your way to not just being good, but GREAT! Keep that head up and those feet moving—your best race is just around the corner. I believe in you, and I can’t wait to see what you’ll achieve next!

Keep crushing it, and remember: “You are your only limit!”

- The Rox-Coach