Mulholland Holly Hyrox Result

Overall Performance:

Holly, you absolutely crushed it out there at the 2024 Birmingham Hyrox! Finishing 169th overall and 22nd in your age group puts you in the top 93% and 88% of the competition, respectively. That's a solid showing! Your overall time of 02:03:45 indicates that while you’ve got a strong foundation, there are definitely areas where we can sharpen your performance and trim that time down.

Analyzing your pacing, it appears you started a bit slower than average in the first running segment (Running 1), which may have set the tone for subsequent runs. Your total running time of 00:58:14 is 03:03 slower than the average, suggesting that you might be leaning more towards a strength profile rather than a running one. This could indicate that we need to focus more on your running endurance while maintaining your robust strength levels—after all, you don’t want to be the one who can lift a car but can’t catch the bus! 🚍💪

Segments to Improve:

Now, let’s zoom in on the segments where there’s the most potential for improvement:

• Wall Balls (00:10:38): This segment was 02:40 slower than average. Focus on explosive power and technique. Try incorporating high-rep wall ball workouts into your routine, aiming for 3-4 sets of 15-20 reps with short rest intervals. Additionally, practice your squat depth and ball release to maximize efficiency.
• Burpees Broad Jump (00:08:16): At 00:09 slower than average, we can tighten this up! Incorporate burpee drills with a focus on speed. Set a timer for 30 seconds and see how many you can complete, aiming to beat your previous record each time. Remember, it's not about how pretty they look—it's about getting them done! 🏃‍♀️💥
• Sandbag Lunges (00:07:58): You were 00:14 faster than average here, but there’s still room for speed. Focus on explosive lunges that incorporate a forward drive. Try 3 sets of 10 lunges per leg, holding a weight that challenges you while maintaining form. If you’re not feeling like your legs are jelly after, you’re not pushing hard enough!
• Sled Pull (00:10:12): You performed well here, but there’s still a bit of time to shave off. Incorporate more sled pulls into your training with a focus on maintaining a steady pace rather than sprinting. Combine this with resistance band work for added strength in your pulling muscles.

Additionally, the Roxzone time of 00:10:28 indicates that we need to work on your transitions. This time was 01:11 slower than average, suggesting that you may have taken a bit too long to regroup between exercises. To improve this, practice quick transitions during training sessions. Set up a mini Hyrox circuit and time yourself, aiming to reduce transition time with each round. The goal is to get in and out faster than a kid in a candy store! 🍬

Race Strategies:

During the race, consider these strategies:

• Pacing: Start your first run at a slightly faster pace than you did in Birmingham. Use the first segment to warm up, but don’t let it turn into a leisurely stroll. Aim to gradually increase your pace throughout the running segments.
• Breathing: Focus on rhythmic breathing, especially during the strength segments. This will keep your heart rate steady and help you recover faster between exercises.
• Mindset: Every time you hit a tough spot, remind yourself, “I’m not here to be average; I’m here to be a beast!” Tap into that inner David Goggins and push through the discomfort.
• Visualize: Before the race, visualize each segment. Picture yourself powering through the wall balls and lunges like a pro. Imagine the satisfaction you’ll feel crossing that finish line!

Conclusion:

Holly, you’ve got the heart of a champion and the determination to improve. Every second counts, so let’s fine-tune those segments and ensure that the next time you hit the course, you’re ready to tear it up! Remember, “The only way to define your limits is by going beyond them.” Don’t be afraid to push yourself out of your comfort zone; that’s where the magic happens. 💪🏆

Now, lace up those shoes and get ready to train like the beast you are! Keep your head high and your spirits higher. As your Rox-Coach, I believe in you, and I’m here to help you unleash your full potential. Let’s go crush those goals together!