Quinonez Doriann Hyrox Result

Overall Performance:

Hey Doriann! First off, let me congratulate you on finishing in the top 12% of a competitive field at the 2024 Dallas Hyrox event! That’s no small feat, especially with 613 athletes in the mix. Your overall time of 01:22:20 is impressive, and ranking 21st in your age group means you’re really holding your own in a tough category. You have a strong Hyrox profile, with notable strengths in strength-based events, particularly the Ski Erg and Sled Pull, where you outperformed many of your peers. However, we need to talk about the running segments. Your total running time of 00:43:44 is about a minute slower than average, indicating that you might need to work on your speed endurance. It seems you might have started a bit too fast in your first running segment; pacing is everything, and we don’t want to burn out in the first lap! Remember, as Goggins says, “You have to be willing to push past the point of no return.” Let’s harness that mindset!

Segments to Improve:

Now, let’s dive into the segments that could use some extra love:

• Running 1: You clocked in at 00:04:50, which was slower than the average and puts you in the 38th percentile. Starting strong is important, but you may want to ease into it to sustain your energy throughout the race.
  • Drills: Incorporate progressive runs into your training. Start at a comfortable pace and gradually increase your speed every 200 meters. This will help you find a sustainable pace that you can maintain through the race.
  • Form Correction: Focus on your breathing and stride. A good rule of thumb is to maintain a 3:2 breathing pattern when running, which can help with pacing.
• Wall Balls: You spent 00:05:03 on this segment, which is quite a bit slower than average. This is an area where you can really gain time.
  • Drills: Practice your wall ball technique—focus on your squat depth and explosive movement to throw the ball higher. Try doing sets of 10 with a focus on speed and form.
  • Strength Work: Incorporate front squats and overhead presses to build strength in the legs and shoulders, which are crucial for wall balls.
• Rowing: At 00:05:35, you were 24 seconds slower than average. This indicates that you might not be using your technique efficiently.
  • Drills: Focus on interval rowing sessions—alternate between sprinting for 30 seconds and steady rowing for 1 minute. This will help build your endurance and power.
  • Form Correction: Ensure that your rowing technique is optimized. Engage your core, maintain a flat back, and drive through your legs before pulling with your arms.

Race Strategies:

Now that we’ve identified some areas for improvement, let’s talk strategies for race day:

• Pacing: Start your first run with a focus on form, and resist the urge to sprint. Aim for a pace that feels sustainable for the entire distance. Use your first lap as a warm-up; you don’t want to be gasping for air at the end of lap one!
• Transitions: Your Roxzone time of 00:06:32 shows that there’s room for improvement. Practice transitioning quickly between exercises in training. Set a timer and work against it to reduce downtime.
• Mindset: You’ve got to embrace discomfort. When you feel like giving up, remember that the only way to finish is to push through. “When you think you’re done, you’re only at 40% of your potential,” as Goggins would say. Keep that at the forefront of your mind!

Conclusion:

Doriann, you’ve done great things, and there’s no doubt that with a bit of focus on these segments, you’ll see even better results in your next race. Remember, every champion was once a contender who refused to give up. Keep pushing your limits, and don’t shy away from the grind! Let’s turn those weaknesses into strengths. 💪💥

Stay hungry, stay humble, and keep smashing those goals! You got this! I’m here as your Rox-Coach, cheering you on every step of the way.🏆