Stephenson Simone Hyrox Result

Overall Performance:

Simone, you’ve shown some solid grit out there in Dallas! Finishing 444th overall and 102nd in your age group puts you in the top 72% of 613 competitors—pretty impressive! Your overall time of 01:51:26 indicates that you have a strong foundation to build upon. However, there’s room for growth, especially in your running segments. Your total running time of 59:57 was 4:01 slower than average, suggesting that we need to sharpen those running skills a bit while also boosting your strength to tackle those tough exercises.

Looking at your performance, you seem to have a more balanced profile, but with a tendency leaning towards strength, especially in the sled push and sandbag lunges where you showed some impressive times. The pacing indicates that you started a bit slow on the first run, which affected your overall rhythm. Remember, Hyrox is as much about pacing as it is about power! You want to hit that sweet spot: fast enough to charge ahead, but not so fast that you burn out before the finish line. Keep that in mind for your next race!

Segments to Improve:

Now, let’s dive into the nitty-gritty of those segments that need some TLC:

• Running 1 (00:06:35): This segment was slower than average, and it’s crucial to start strong. Consider interval training where you alternate between sprinting and jogging to build your speed. Try 30 seconds of sprinting followed by 1 minute of light jog—repeat for 20-25 minutes.
• Running 5 (00:07:27) and Running 6 (00:07:20): Both were slower than average, indicating fatigue. Focus on endurance training with longer runs at a conversational pace. Aim for 45-60 minutes to build stamina without burning out. Incorporate hill runs to build strength and speed.
• Running 8 (00:11:13): Ouch! The slowest segment. You need to review your overall pacing strategy. It’s vital to maintain energy through the race. Try practicing transitions between exercises and running to simulate race conditions. Use a timer to transition quickly from exercises to running.
• Sled Push (00:02:55): Good job here, but there’s always room for improvement. Focus on leg strength with exercises like squats and lunges. Incorporate sled pushes into your training, gradually increasing the weight to build strength. Consider using a resistance sled for added power training.
• Farmers Carry (00:02:01): You’re in the 27th percentile here. Work on grip strength with dead hangs and heavy carries to improve your performance in this segment.

Race Strategies:

Here are some race strategies to implement:

• Start Strong: Don’t hold back in the first run. Find your rhythm without blowing your load. Practice pacing in training runs leading up to your next race.
• Efficient Transitions: Work on your transitions between exercises. You should aim to flow smoothly from one station to the next. Set up mock stations in your training to simulate race day.
• Breathing Techniques: Master your breathing during the race. Deep, controlled breaths can help maintain your energy levels, especially during those grueling middle segments.
• Visualize Success: Before your next race, visualize your performance. Picture yourself nailing each segment, pushing through the fatigue, and crossing that finish line strong!

Conclusion:

Simone, you’ve shown a lot of heart in this competition, and with some targeted training, you can really elevate your performance to the next level. Remember, every step you take is a step closer to your goals. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” So, let’s face the challenges head-on!

Keep pushing, keep striving, and turn those weaknesses into strengths. You have what it takes to crush your next Hyrox race! Stay focused, stay positive, and remember: “The only easy day was yesterday.” 💪💥🏆

Let’s get to work—Rox-Coach is right there with you every step of the way!