Johnston Sarah Hyrox Result

Overall Performance:

Hey Sarah! First off, congratulations on your performance at the 2024 Dallas Hyrox event! Finishing in the top 92% overall and 83% in your age group shows that you’ve got the heart and grit to compete at a high level. Your overall time of 01:50:42 is impressive, and you should be proud of that! 💪

Now, let’s dig into your performance. Your pacing was strong for most of the race, but it looks like you might have started a tad fast on the first run segment. A 6:39 is solid, but it could have set the tone for your running times later in the race, which were a bit slower than average. Remember, it’s not a sprint—it’s a Hyrox! Your total running time of 54:26 indicates that you might have more of a strength-focused profile, so we’ll work on balancing that with running endurance.

In some segments, you showed great strength, especially during the sled push and burpees broad jump. However, there’s room for improvement in transition times and overall running speed. Your roxzone time of 10:10 is a signal that we need to amp up those transitions and overall fitness to keep the momentum rolling. Let's take your performance to the next level—after all, “You’re not done when you’re tired, you’re done when you’re finished!”

Segments to Improve:

• Total Running Time: 54:26 (03:55 slower than average)
• Farmers Carry: 03:52 (00:20 slower than average)
• Roxzone: 10:10 (00:59 slower than average)

1. Total Running Time: Your total running time shows that you’ve got some work to do in the running department. To improve this, focus on endurance and pacing drills. Incorporate long runs at a conversational pace on weekends, interspersed with interval training during the week. For example:

• Long Run: 60 minutes at a steady pace, aiming for a heart rate below 75% of max.
• Intervals: 5x400m sprints with 2 minutes rest in between—aim to run each 400m 10-15 seconds faster than your target race pace.
• Pacing Drills: Use a treadmill or track to practice even pacing. Set a target pace and stick to it for a set duration.

2. Farmers Carry: A slower time here indicates potential strength endurance issues. To improve, focus on grip strength and core stability. Here are some drills:

• Farmers Walk: Heavy carries for distance. Start with a weight you can carry for 30-40 meters, and gradually increase the weight as you build endurance.
• Single-Arm Dumbbell Rows: Strengthen your back and grip while maintaining core stability. Aim for 3 sets of 10-12 reps on each side.
• Core Stability Exercises: Incorporate planks and anti-rotation exercises (like Pallof presses) to enhance core strength, which is crucial for the farmers carry.

3. Roxzone: Your roxzone time indicates that your transitions could be a bit more efficient. Here are strategies to speed things up:

• Practice Transitions: Set up mock Hyrox stations and practice moving quickly from one to the next. Time yourself and aim to improve each time.
• Conditioning Work: Include circuit-style training sessions that mimic Hyrox transitions. For example, go from a burpee to a farmers carry in a timed circuit.
• Mindset: Work on your mental game. Transitions can be a mental barrier. Visualize yourself moving smoothly between stations before the race.

Race Strategies:

During the race, focus on these strategies to maximize your performance:

• Pacing: Start with a controlled pace in the first run. Aim for a 6:50-7:00 pace to conserve energy for the later segments.
• Transitions: Keep your gear organized. Have a designated spot for your shoes, water, etc., to minimize downtime.
• Breathing: Remember to breathe deeply. Controlled breathing can help maintain your energy levels and keep you focused.
• Stay Hydrated: Don’t forget to hydrate before the race and during the roxzone. Hydration is key to endurance!

Conclusion:

Sarah, you’ve got the determination and grit to improve and excel even further! Remember, “It’s not about being better than someone else; it’s about being better than you were yesterday.” So, let’s put in the work, embrace the grind, and turn those weaknesses into strengths. Don’t just go through the motions; own every workout, every transition, and every run! 💥

Keep that fire burning, and I can’t wait to see your progress. Let’s crush those goals together! You’ve got this! Remember, “You are your only limit.” Let’s get to work! I’m Rox-Coach, and I’m here to help you unleash your potential. 🏆