Shelley Kayla Hyrox Result

Overall Performance:

Kayla, first off, congratulations on a solid performance at the 2024 Dallas Hyrox! Finishing 157th overall and 42nd in your age group is no small feat, especially in a field of 613 athletes! You’ve shown you have the heart of a lion and the spirit to push through. Your overall time of 01:27:50 places you in the top 25% overall and 29% in your age group—definitely something to be proud of! 🏆

Now, let’s get into the nitty-gritty. Your total running time of 00:48:48 is 03:34 slower than average, indicating that running isn't your strongest suit right now. However, don’t let that get you down! You have some impressive strengths, especially in the Ski Erg and Sled Pull, where you performed notably faster than average. This suggests you have a hybrid profile, which means with focused training, you can become a formidable force on both the running and strength fronts!

One key takeaway is your pacing. Starting with a slower first running segment might have set a tone that impacted your overall speed. You came out of the gates at 00:05:49, which was 00:44 slower than average. Let’s work on that pacing strategy to help you harness your energy better and make each lap count.

Segments to Improve:

• Total Running Time: 00:48:48 (03:34 slower than average)
• Running 1: 00:05:49 (00:44 slower than average)
• Running 3: 00:06:11 (00:32 slower than average)
• Running 5: 00:06:36 (00:45 slower than average)
• Roxzone: 00:07:05 (00:33 slower than average)

To turbocharge your running performance, let’s focus on these segments where you lost the most time. Here are detailed training strategies to convert these weaknesses into strengths:

• Running Technique: Work on running form drills such as high knees and butt kicks, which can improve your efficiency. Try incorporating a cadence drill with a metronome to help maintain a steady pace throughout the race.
• Endurance Runs: Incorporate at least one longer run per week at a comfortable pace. Gradually build up your distance to improve your aerobic capacity. Aim for 60-90 minutes at a conversational pace.
• Interval Training: Include HIIT sessions focused on running. For example, alternate between 1 minute of fast running (at or near race pace) and 2 minutes of walking or jogging. Repeat for 20-30 minutes.
• Transition Speed: To improve your Roxzone time, practice transitioning quickly between exercises. Set a timer for 60 seconds and see how many transitions you can make between running and strength exercises.
• Strength Training: Since your strength segments are solid, focus on compound movements—like squats, deadlifts, and kettlebell swings. They build the muscular endurance you'll need for running post-strength exercises.

Race Strategies:

• Pacing Strategy: Start your first running segment at a slightly faster pace than you did, but not too aggressive. Aim for a target of around 00:05:40. Once you hit the first running segment, gauge how your body feels before adjusting in the second segment.
• Hydration & Nutrition: Ensure you’re well-hydrated and fueled before the race. Consider energy gels or chews during transitions to keep your energy levels high without slowing down too much.
• Mindset Shift: Embrace the discomfort! Remember, “The only way to grow is to embrace the suck.” When you hit that wall, remind yourself why you’re doing this and visualize crossing that finish line strong!

Conclusion:

Kayla, you’ve got the grit, and now it’s time to sharpen those edges! Remember, every time you lace up those shoes, you’re not just running; you’re forging a stronger version of yourself. “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing, stay focused, and let’s turn those running segments into your next strengths! 💪

And hey, if running was easy, it would be called 'walking'! Keep grinding, and I’m here cheering you on as your Rox-Coach! 💥