Kennedy Angie Hyrox Result

Overall Performance:

Angie, you crushed it out there! Finishing with an overall time of 01:30:35 puts you in the top 32% of all 613 athletes, and even better, you ranked 1st in your age group. That’s not just a medal; it’s a statement! 🎖️ Your total running time of 44:27 is a solid 1:50 faster than average, showcasing your strength as a runner. However, it seems like your pacing could use a little fine-tuning. You started off a bit slower than average in the first segment—maybe saving energy for the long haul isn’t just a good strategy; it’s a necessity! You’re more of a runner, but a little more strength training could help balance your game. Remember the wise words from David Goggins: “You are stopping you, you are giving up instead of getting hard.” Now let’s get hard on those weaknesses!

Segments to Improve:

Now, let’s dive into the segments where you have the most potential for improvement:

• Sled Pull (06:29): This was notably slower, costing you precious seconds. To improve this, focus on heavy sled pulls during your training. Aim for 4-5 sets of 20-30 meters with a challenging weight. Incorporate core stability exercises like planks and dead bugs to improve your strength during the pull. When pulling, keep your hips low and use your legs effectively.
• Wall Balls (05:28): A slower time here means we need to work on your explosive power and endurance. Include power cleans and jump squats in your training. Incorporate a pyramid workout where you gradually increase the number of wall balls you do each set, focusing on explosive movements and form. Aim for 3-4 sets of 15 reps with a rest period of 30 seconds between sets.
• Ski Erg (05:34): To pick up speed, focus on your technique. Try interval training on the ski erg, alternating between 1 minute of maximum effort and 1-2 minutes of recovery. This will build your endurance and improve your overall efficiency. Keep your core engaged and focus on a smooth, powerful stroke.
• Rowing (05:44): Slow down here means we need to work on your stroke efficiency. Practice high-intensity interval training (HIIT) on the rower—30 seconds on, 30 seconds off, for a total of 10-15 minutes. Focus on a strong drive with your legs and a smooth pull, ensuring your form is correct to prevent early fatigue.

Race Strategies:

During the race, it’s all about strategy. Here are some tips to keep in mind:

• Pacing: Start your race at a controlled pace. It’s tempting to go out strong, but aim to stick to a plan. If you’re running faster than you can sustain, it’ll catch up to you!
• Transitions: Your Roxzone time of 09:02 is slower than average. Practice your transitions during training—set up a mini course and time how quickly you can switch from one exercise to another. Focus on minimizing downtime and getting right back into the rhythm.
• Visualize Success: Before each segment, visualize how you’ll execute it. This mental prep can help sharpen your focus and boost performance. “What you see is what you get,” so see yourself succeeding!
• Stay Hydrated: It sounds simple, but dehydration can slow you down significantly. Make sure to drink water strategically before and during the race!

Conclusion:

Angie, your performance shows that you have what it takes to excel in Hyrox competitions! Your strengths in running are impressive, but by focusing on those segments that need improvement, you’ll become a more well-rounded athlete. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward. As Jocko Willink says, “Discipline equals freedom.” So let’s get disciplined and work hard on those weaknesses! Keep pushing yourself, and let’s turn those areas into your new strengths! 💪💥

Now, get out there and show the world what Angie Kennedy is made of! You’ve got this! - The Rox-Coach