Burnett Brooklyn Hyrox Result

Overall Performance:

Hey Brooklyn! First off, congrats on completing the 2024 Dallas Hyrox! Finishing in the top 79% overall and top 82% in your age group is nothing to scoff at. You’ve shown some serious grit and determination. Your overall time of 01:57:48 is an impressive feat, especially considering the fierce competition out there.

Now, let’s break it down a bit. Your pacing strategy seems to have been a bit on the conservative side, especially during the beginning of the race. Starting with a running time of 06:46, which is 36 seconds slower than average, may have set the tone for a slower overall running performance. However, your strong segments in the Ski Erg and Sled Push indicate that you’ve got the strength components down pat. You’re showing a hybrid profile, leaning slightly towards strength, but with a little more running endurance needed for those longer segments.

Segments to Improve:

• Wall Balls (10:53): This was your slowest segment, clocking in 3:21 slower than average and landing you in the 98th percentile. Wall balls can be a real leg-burner, but let’s work on that! Focus on your squat depth and explosive power to drive the ball up. Consider incorporating double-unders and box jumps into your regimen to build explosive power. Aim for 3 sets of 10 wall balls, followed by 10 box jumps to focus on transition speed.
• Roxzone (11:21): Spending over a minute longer than average in transitions? That’s a time sink! Work on your transition drills—set up a mini-course where you switch between exercises and focus on minimizing downtime. Practice quick changes between strength and cardio exercises, like moving from the sled push directly into a run. Aim for 30-second transitions and challenge yourself to get under 20 seconds in practice.
• Running Performance: Your total running time was 03:43 slower than average, which is significant. Focus on increasing your running volume and incorporating interval training. Try a tempo run or fartlek training session once a week, where you alternate between short bursts of speed and recovery. Start with a 5-minute comfortable pace, then sprint for 1 minute, followed by 2 minutes of slow jogging, and repeat.

Race Strategies:

• Pacing: Start with a conservative approach but aim to gradually increase your pace, especially after the first running segment. The goal is to finish strong, not sprint out of the gate. Think of it as a marathon, not a sprint—unless it’s a sprint to the finish line, of course!
• Hydration and Nutrition: Stay hydrated leading up to the race and consider quick energy sources (like gels) during the race to maintain your performance levels. A well-fueled athlete is a fierce athlete!
• Visualization: Before the race, visualize each segment. See yourself powering through the wall balls and hitting those transitions seamlessly. Visualization can be a powerful tool in athletics.

Conclusion:

Brooklyn, remember: “You don’t know what you’re capable of until you push yourself to your limits.” Each race is a stepping stone, and you've got the foundation to build on. Focus on those areas of improvement with dedication, and soon you'll be crushing those segments like they're made of marshmallows! Keep pushing your limits, and don’t forget to have fun along the way. You’ve got this! 💪💥

As your Rox-Coach, I’m here to help you harness your potential and become the best version of yourself. Let’s turn those weaknesses into strengths and dominate the next Hyrox competition!