Hazell Livvie Hyrox Result

Overall Performance:

Livvie, first off, congrats on smashing through the 2024 London Hyrox! With an overall time of 01:32:49, you're in the top 47% of 1525 athletes. That's no small feat! Your total running time of 00:46:09 is a solid 01:04 faster than average, showcasing your strength as a runner. However, that first running segment was a bit slower than average, suggesting you might have come out of the gate a little too conservatively. Remember, pacing is key – you want to avoid feeling like you're running a marathon when it’s really a sprint (even if it feels like one!).

With a rank of 144 in your age group, you're right on the cusp of breaking into the top half. Let's turn that potential into performance! You have a hybrid profile, leaning towards better running capabilities, but there's room to enhance your strength and transitions. Think of it like this: you’re the tortoise who just needs a bit more shell to withstand the race. 🐢💪

Segments to Improve:

Now, let’s zero in on those segments that need a little extra love:

• Burpees Broad Jump: 00:08:18 (01:50 slower than average) - This is your biggest opportunity for improvement. Burpees can feel like a personal vendetta against your lungs, but let’s turn that around. To enhance this segment:
  • Drills: Incorporate targeted burpee drills into your routine. Start with traditional burpee variations, then add in broad jumps. Aim for 5 sets of 10 reps, focusing on explosive power and form.
  • Technique: Ensure that you’re maintaining a strong posture as you jump. Your chest should be up, and your core engaged. This will not only help with efficiency but also reduce fatigue.
  • Endurance Work: Combine burpees with running intervals; for example, after a 400m run, perform 10 burpees. This simulates race conditions and builds muscular endurance.
• Wall Balls: 00:06:01 (00:52 slower than average) - A common struggle, but we can conquer it!
  • Drills: Incorporate wall ball drills into your strength training. Aim for sets of 15-20 reps, focusing on form and speed. Use a lighter ball if needed to maintain consistency.
  • Technique: Focus on your squat depth and explosive upward movement. The quicker you can throw that ball, the less time you spend resting! Aim to catch it in a squat position to keep the movement fluid.
  • Strength Training: Add lower body strength exercises like squats and lunges to your weekly routine to build the muscles needed for powerful wall balls.

Race Strategies:

Now that we've identified the areas for improvement, let’s talk strategy for race day:

• Pacing: Start with a controlled pace on your first run segment. Use the first lap as a warm-up to find your rhythm. Remember, it’s a race, not a stroll in the park! 🏃‍♀️
• Transitions: Work on your Roxzone efficiency. Aim to minimize downtime between exercises. Practice simulated transitions in your training, like moving quickly from one exercise to another without losing your breath.
• Mindset: Keep a positive mindset throughout the race. Use mantras like, “I’m stronger than I was yesterday,” to power through tough moments. Remember, every burpee gets you closer to that finish line!

Conclusion:

Livvie, the road to improvement is paved with determination and a sprinkle of sweat. You’ve shown incredible potential and performance, and with a few tweaks in your training, those segments can become your new strengths. Just remember, as David Goggins says, “You will never learn from people if you always tap dance around the truth.” So let’s embrace those weaknesses and turn them into your power-ups!

Keep pushing, keep grinding, and remember to have fun with it! You’re not just racing; you’re building a legacy. Let’s get back to training and show London what you’re made of! 🏆💥

Stay strong, Livvie. This is The Rox-Coach, and I believe in you!