Payne Brittany Hyrox Result

Overall Performance:

Brittany, congratulations on finishing the 2024 Dallas Hyrox! With an overall time of 01:58:17, you landed in the top 80% of competitors, which is nothing to scoff at. Your total running time was impressive, clocking in at 00:56:41—an impressive 02:27 faster than the average. This shows that you have a solid runner profile, which is fantastic! Your best running lap of 00:06:27 illustrates that you can definitely bring the pace when it counts.

However, your pacing strategy at the start could use some fine-tuning. Starting with a 00:07:11 in Running 1, you were about 01:08 slower than average. It seems like you may have either underestimated your endurance or overestimated your need to conserve energy. The goal is to manage your energy wisely throughout the race, so think of your pacing like a good taco: you don’t want too much sauce spilling out, but you definitely want enough to keep it tasty!

Now, as for your performance profile, it's clear you excel in running but may need to strengthen your overall power and performance in the strength-based segments. Let’s dive into the areas that need improvement and how we can turn those weaknesses into strengths. 💪

Segments to Improve:

Here are the segments where you had the most potential for improvement:

• Wall Balls (00:08:32): This segment took a toll on your overall time, registering 01:01 slower than average. Focus on your form; aim for a full squat and ensure you’re generating power from your legs to drive the ball overhead.
• Sled Pull (00:08:45): An additional minute slower than average shows that this is an area where you can gain serious time. Work on your grip strength and core stability. Consider incorporating resistance bands for overhead pulls during your workouts to simulate the movement better.
• Burpees Broad Jump (00:09:32): This segment is a killer, and your performance was 00:12 slower than average. Focus on explosive movements here. The more power you generate, the less time you spend on the ground! Try practicing broad jumps with burpees to condition your body for this combo.
• Sandbag Lunges (00:07:09): You were 00:16 slower than average here. Incorporate single-leg exercises into your routine to enhance balance and strength. Also, practice dynamic lunges with the sandbag to better simulate race conditions.

For all these segments, consider using interval training. For instance, after a good run, dedicate 15-20 minutes to these specific exercises. Completing them in a circuit will also help simulate race conditions and build endurance while you work on strength. This way, you can replicate the fatigue you'll experience during the event. Remember, it's not just about finishing; it's about finishing strong!

Race Strategies:

When it comes to race day, strategy is key. Here are a few pointers:

• Start Strong, Finish Stronger: Don't be afraid to push the pace a little more in the early running sections. You have the legs for it! Just keep in mind to leave something for the end; you want to cross that finish line feeling like a champ, not like you just ran a marathon.
• Manage Your Transitions: You spent 00:09:56 in the roxzone, which was faster than average. However, minimizing transition time is essential. Practice quick changes between exercises in training to build that mental and physical muscle memory.
• Stay Hydrated and Fuelled: Make sure you're properly hydrated and have a nutrition plan. A little snack before the race can help you maintain energy levels. Just don’t go overboard—this isn’t a buffet! 🍔

Conclusion:

Brittany, you’ve demonstrated a solid foundation in your Hyrox performance, and with some focused training and strategy adjustments, you can take your performance to the next level! Remember what Goggins says: “You are not going to die because you’re tired.” Embrace the grind, and make every workout count. Keep your head up, your heart strong, and let’s turn these weaknesses into your new strengths!

Let’s get after it, and remember, the only bad workout is the one you didn’t do. You’ve got this! 💥

Until next time, keep pushing your limits,

The Rox-Coach