Hernandez Barbara Hyrox Result

Overall Performance:

Hey Barbara! First off, congratulations on your performance at the 2024 Dallas Hyrox! Finishing in the top 89% overall and top 90% in your age group is no small feat, and you've shown that you've got some serious grit. With an overall time of 02:07:03 and a total running time of 00:59:20, it’s clear that you’ve got the running chops, clocking in 4:41 faster than average. 💪

Let’s talk pacing. Your splits indicate a strong start, but it seems like the first running segment (00:07:02) was a bit slower than average, which might have set the tone for your subsequent exercises. However, your running segments later on showed improvement, particularly in Running 2 (00:06:39), where you really picked up the pace. This gives us a clue that you have a strong runner profile, but you might need to focus on building your strength to match that endurance. Remember, just like Goggins says, “Most of us don’t know what we’re capable of. We’re not even close.” So let’s tap into that potential! 🏆

Segments to Improve:

Now, let’s break down the segments that need a bit more love:

• Sled Pull (00:09:47): This segment was a significant time loss compared to the average. To improve, focus on deadlifts and sled pull drills. Aim for 3 sets of 8-10 reps of heavy deadlifts, followed by sled pulls at varying distances. Work on maintaining a strong grip and posture throughout.
• Wall Balls (00:09:35): A tough exercise for many, but you can conquer it! Incorporate wall ball practice into your routine, focusing on explosive power. Aim for high-rep sets (15-20) and practice your squat depth to ensure you’re generating power from your legs. Consider adding a few sets of squat thrusters to build overall strength.
• Sandbag Lunges (00:07:28): This segment was just a touch slower than average. To boost your performance here, integrate lunges into your training with added weight. Try walking lunges with a sandbag on your shoulders, aiming for 3 sets of 10 lunges per leg. This will help improve your strength and stability.
• Roxzone (00:12:14): Spending 1:35 longer than average in transition means we need to sharpen your overall fitness and transition speed. Practice quick transitions in your training by setting up circuits that mimic the Hyrox format, allowing you to flow from one exercise to the next with minimal downtime.

Race Strategies:

When it comes to race day, it’s crucial to have a game plan:

• Pacing Strategy: Start with controlled pacing, especially in Running 1. Consider going out at about 10-15 seconds slower than your target pace. This will help you conserve energy for the tougher segments that follow.
• Transition Efficiency: Work on your mental checklist for transitions. Mentally rehearse how to quickly switch from one exercise to another. Have a system in place for where your gear is and how to efficiently set up for each segment.
• Focus on Breathing: During the more strenuous exercises like sled pulls and wall balls, remember to control your breathing. Inhale deeply during the recovery phase and exhale forcefully during the exertion phase.
• Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself executing each exercise with confidence, speed, and strength. This mental prep can be just as crucial as physical training.

Conclusion:

Barbara, you've got the talent and the determination to take your performance to the next level! Remember, progress isn’t just about the numbers; it’s about the journey and the grit you show along the way. As Jocko Willink says, “Discipline equals freedom.” By honing in on those weaker segments and refining your strategies, you’ll see even greater results. 💥

So gear up, get after it, and let’s crush those goals together! You’ve got this, and I’m here to support you every step of the way. Now, go out there and show the competition what you’re made of! 💪

Keep pushing your limits,

The Rox-Coach