Murdoch Chloe Hyrox Result

Overall Performance:

Chloe, you crushed it at the 2024 Dallas Hyrox event, finishing in an impressive overall rank of 80 out of 613 athletes, landing you in the top 13%. With a total time of 01:22:54 and a standout total running time of 00:38:52—03:59 faster than the average—it's clear you have a solid running profile. Your pacing in the running segments shows you're capable of pushing the envelope, but it also indicates you started a bit too fast in Running 1, clocking in at 00:04:27, which is 20 seconds quicker than average. This could have led to a bit of fatigue in the later segments. While you're a strong runner, there's room for improvement in the strength-based stations, as evidenced by your performance in the Sled Push, Sled Pull, and Wall Balls.

Segments to Improve:

Now let’s dive into the specific segments that need some TLC:

• Wall Balls (00:05:53, 01:34 slower than average): This is your biggest opportunity for improvement. Focus on your squat depth and explosive upward movement. Try performing wall balls with a lighter ball to practice form and gradually increase the weight. Aim for 3 sets of 10-15 reps, focusing on height and speed.
• Sandbag Lunges (00:04:48, 00:29 slower than average): To enhance your lunges, concentrate on your core stability. Incorporate reverse lunges into your routine, as they’ll engage your muscles differently and help maintain balance. Add in some weighted walking lunges for added resistance—3 sets of 10-12 lunges each leg will build strength and endurance.
• Sled Pull (00:05:29, 00:16 slower than average): Technique is key here. Work on your pulling form by focusing on keeping your hips low and your core tight. Include sled pulls in your training at varying weights and distances. Aim for 5 sets of 20-30 meters to build strength and speed.
• Ski Erg (00:05:21, 00:24 slower than average): Incorporate interval training on the Ski Erg, alternating between intense 30 seconds and slower recovery for a total of 10 minutes. This will not only improve your power output but also your endurance.
• Sled Push (00:02:43, 00:11 slower than average): Focus on pushing from your legs rather than your upper body—this will help you maintain stamina through the push. Practice heavy sled pushes (4 sets of 20 meters) and work on pacing yourself during the push.
• Rowing (00:05:29, 00:17 slower than average): Improve your rowing efficiency by focusing on stroke technique. Use a rowing machine for 500-meter intervals, aiming to reduce your time with each session. Incorporate strength training for your back and legs to help with explosive power.
• Burpees Broad Jump (00:05:17, 00:04 faster than average): While not your worst, there’s always room for improvement. Practice explosive burpees with a focus on minimizing ground contact time—3 sets of 10 burpees followed by broad jumps will enhance your agility.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start conservatively in the first running segment. Given your strong running capabilities, aim to maintain a steady pace rather than going all out from the get-go.
• Transition Efficiency: Work on your transitions between exercises. A focused approach to moving quickly from one station to another can save you precious time. Practice your exit and entry to each station during training to make it second nature.
• Breathing Techniques: Practice controlled breathing during the more strenuous segments to help maintain your stamina. Breathing from your diaphragm can keep you relaxed and focused.
• Mindset: Keep your mental game strong—visualize success and remind yourself that “The only way to grow is to push past your limits.” – David Goggins.

Conclusion:

Chloe, you’ve got a solid foundation to build on! Remember, every top athlete was once a beginner who didn’t give up. Your total running time showcases your strengths, but to elevate your overall performance, focus on those segments that need work. Implement these strategies and drills, and you’ll be turning weaknesses into strengths before you know it. Keep pushing, keep grinding, and remember: “You’re not going to outwork me.” Let’s go and get it next time! 💪💥

Always here to support you on your Hyrox journey,

The Rox-Coach