Ramsey Emily Hyrox Result

Overall Performance:

Emily, you crushed it at the 2024 Dallas Hyrox, finishing in the top 25% overall and top 28% in your age group! That's no small feat—your determination and hard work are clearly paying off. With an overall time of 01:27:49, you demonstrated solid endurance and strength, showcasing your hybrid athlete profile. However, your total running time of 00:47:15 was 01:59 slower than average, indicating that running is an area where you can improve. Your pacing in the early laps suggests you might have started a bit too conservatively—when you’re a runner at heart, it’s hard not to want to sprint like you’re being chased by a pack of wild dogs! 🏃‍♀️💨

Segments to Improve:

• Ski Erg (00:05:12): This segment fell a bit short at the 55th percentile. Focus on consistent power and technique. Work on intervals where you alternate between max effort for 30 seconds and then a steady pace for a minute. This will help build your endurance and explosiveness.
• Running 1 (00:06:17): Starting off slower than average might have set the tone for the rest of your run. Consider incorporating tempo runs into your routine—these are sustained efforts at a challenging pace to help you gauge your race pace better. Try running at a pace you can sustain for 30 minutes, pushing the envelope each week.
• Roxzone (00:07:21): Your transition time was a little sluggish. This means you may need to work on your overall fitness and practice quick transitions. Set up a circuit that mimics race conditions, moving quickly between exercises with minimal rest. Practicing these transitions will help you adapt to switching gears on race day.
• Farmers Carry (00:02:19): At the 56th percentile, there’s room for improvement here. To enhance grip strength and endurance, try farmers carries with heavier weights over short distances. Start with distances that challenge you but feel manageable, and gradually increase both the weight and distance as you grow stronger.
• Wall Balls (00:03:45): Even though you were faster than average, there’s potential for more efficiency. Work on your squat depth and explosiveness to improve your wall ball reps. Consider practicing wall balls for time, aiming for as many reps as possible in a minute, focusing on maintaining form throughout.

Race Strategies:

• Pacing: Begin your race with a clear strategy. Don’t be afraid to push a little harder in the first running segment, but keep it controlled. Aim for a consistent pace, perhaps slightly faster than what you did in running 1, to set up your performance for the later segments.
• Transitions: Use the time between exercises to mentally prepare for what’s next. Visualize your movements, and keep your heart rate in check while staying active—shake your arms, stretch your legs, or take a few deep breaths instead of standing still.
• Nutrition and Hydration: Fuel your body properly in the days leading up to the race. Hydrate well and include carbs for energy. On race day, consider quick-digesting snacks before the event to keep your energy levels stable.
• Strength Building: As you work to improve your running, don’t neglect strength training. Balance your training schedule with both running workouts and strength sessions, perhaps alternating days or incorporating both into your routine to maximize gains.

Conclusion:

Emily, remember that every race is a learning opportunity, and you’ve already shown incredible resilience and strength by finishing strong. Your dedication to improvement will pay off in your future races. “You can’t hurt me” is not just a catchy phrase; it’s a mindset. Embrace the grind, focus on your weaknesses, and turn them into strengths. You've got this, and I'm here to help you every step of the way. Let’s turn that potential into performance! 💪💥

Keep pushing, keep striving, and remember: “It’s not about the destination, but the journey.” — Jocko Willink. Stay committed, and let’s go crush that next Hyrox together! You’re not just racing against others; you’re racing against your own limits. The Rox-Coach is here for you! 🏆