Campbell Katherine Hyrox Result

Overall Performance:

Katherine, you absolutely crushed it out there at the 2024 Dallas Hyrox event! Finishing 66th overall and 11th in your age group is no small feat—top 10% of 613 athletes! That's a badge of honor right there. Your overall time of 1:21:37 shows you’ve got speed and stamina on your side, especially with a total running time of 36:23, which is a solid 5:41 faster than average. You clearly have a runner's profile, which means you should definitely keep leaning into that strength while also focusing on the other aspects of the competition.

Looking at your pacing, it seems like you started a bit too fast in Running 1, which could explain the slower splits in the Ski Erg and Sled Push that followed. Remember, pacing is key—it's not a sprint, it's a marathon with a twist! You have the potential to maintain your speed while also conserving energy for the strength segments. Let's harness that energy and turn it into a winning strategy.

Segments to Improve:

Now, let’s dive into the segments where you can really turn it up a notch. Here are the areas that need some love:

• Wall Balls (00:06:30): This was a tough segment for you, coming in 78th percentile. Focus on your squat depth and aim for a smooth rhythm. Practice this by incorporating AMRAP (As Many Reps As Possible) sessions into your training. Aim for sets of 15-20 with a lighter weight to build endurance, then gradually increase the weight.
• Sled Push (00:03:27): You were 81st percentile here. The sled push is all about leg and core power. Improve your leg strength with heavy squats and deadlifts in your routine. Add sled pushes to your training, focusing on explosive pushes for short distances.
• Sled Pull (00:06:07): At the 59th percentile, this segment indicates room for improvement. Incorporate lat pulldowns and seated rows into your routine to strengthen your back and grip. Consider practicing sled pulls with lighter weights focusing on form and technique.
• Rowing (00:05:44): Coming in at the 72nd percentile, work on your rowing technique. Focus on your drive—push through your legs first, then pull with your arms. Try interval training on the rower, alternating between slow and fast-paced rows for endurance and power.
• Ski Erg (00:05:17): Being in the 63rd percentile shows you can improve efficiency here. Work on your core engagement and arm drive. Incorporate TRX rows to strengthen your back and improve your skiing mechanics.

Race Strategies:

Now, let’s talk about tactics for race day:

• Pacing: Start strong but controlled. Keep an eye on your heart rate and adjust your pace as necessary. Remember, it’s about maintaining energy for the strength sections.
• Transitions: Your Roxzone time of 07:03 was slower than average. Focus on quick transitions—practice moving from one exercise to another at full speed. Set up mock race conditions to get used to the flow.
• Breathing: Make sure you’re breathing properly during the strength segments. Use your diaphragm to maximize oxygen intake during tough sets. A well-timed breath can be the difference between pushing through and hitting the wall.

Conclusion:

Katherine, your performance in Dallas shows incredible potential, and with a few tweaks, you can turn those weaknesses into strengths. Remember the words of David Goggins: “You’re not going to find your best self by sitting on the couch.” Get out there, keep pushing, and train hard! Every drop of sweat is an investment in your success.

And hey, if anyone asks why you're working so hard, just tell them you’re trying to set a new personal record—not just in Hyrox, but in life! Keep that fire burning, and let’s get ready to crush your next race! You’ve got this! 💪💥🏆

Stay strong, and remember, I’m here for you as your Rox-Coach!