Kimpen Suzy Hyrox Result

Overall Performance:

Suzy, first off, congratulations on completing the 2024 Stockholm Hyrox event! An overall finish time of 01:34:45 places you in the top 59% out of 652 athletes—solid work! Your rank of 16 in your age group of 50-54 and the fact that you’re among the top 51% of competitors in that bracket showcases your commitment and talent. 🌟

Examining your pacing, it seems you started strong with a fast first run (00:05:05), which was a solid 14 seconds quicker than average. However, your total running time was 00:48:53, which is 41 seconds slower than the average. This suggests that while you had a strong start, the latter part of your race may have seen some fatigue setting in, impacting your running speed. You have a hybrid profile, but with a bit more focus on running endurance and transitions, we can elevate your performance even further.

Segments to Improve:

Now, let’s dive into the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:07:56): This segment was 1:18 slower than average, and the fatigue from the previous exercises likely impacted your performance here. To improve:
• Incorporate burpee drills into your weekly routine. Start with sets of 5-10, focusing on form and explosiveness. Aim for 3-4 sets.
• Combine burpees with jump squats in a circuit to build endurance. For example, 30 seconds of burpees followed by 30 seconds of jump squats, for 4 rounds.
• Practice the transition from burpees to jumps. Set a timer and see how fast you can complete 10 rounds without losing form.
• Wall Balls (00:05:32): Just 8 seconds slower than average, but every second counts! Focus on:
• Strengthening your legs and core with weighted squats and medicine ball throws. Aim for 3 sets of 15 with a weight that challenges you.
• Practice your wall ball technique. Aim for a consistent height and form, and try to increase the number of reps over time.
• Incorporate interval training that includes wall balls, alternating with a short run to simulate race conditions.
• Total Running Time (00:48:53): This is an area where we can make significant improvements. Since you’re more of a hybrid athlete, let’s work on your running endurance:
• Implement long runs into your weekly training—aim for at least one 60-minute run at a conversational pace to build endurance.
• Incorporate speed work, such as interval training on a track or treadmill. For example, 400m repeats at a pace faster than your race pace, resting for 90 seconds between each.
• Focus on your last two runs (Running 5 and Running 6) where your times slowed down—work on pacing strategies during workouts to ensure you can maintain a strong finish.
• Roxzone (00:08:48): The slower-than-average transition time indicates opportunities for improvement in overall fitness and transitions:
• Work on transition drills where you practice moving quickly between exercises. Set up a mini-course that mimics race conditions.
• Improve your functional fitness with circuit training that mimics the Hyrox setup. Focus on exercises that you’ll perform in the race.

Race Strategies:

• Start with a controlled pace during the first run. While it's great to feel strong, try to avoid burning out early. Aim for a pace that feels sustainable throughout the race.
• Use your time in the roxzone wisely. Hydrate and mentally prepare for the upcoming segment. Visualize success and remind yourself of your training.
• Focus on your breathing during the more strenuous activities like the burpees and wall balls. Efficient breathing can help maintain your energy levels.
• During the sled push and pull, set small goals (like a certain number of pushes) and break it down mentally. This can help fight fatigue.
• Lastly, remember that every second counts! Challenge yourself to shave off a few seconds from each transition by practicing them during training.

Conclusion:

Suzy, you’ve shown that you have the heart and grit to tackle a Hyrox race, and with these targeted improvements, you’re set to crush your next competition. Remember, as David Goggins says, “You are not capable of much more than you think you are.” Keep pushing your limits and embracing the discomfort; that’s where the magic happens! 💪

Stay focused, stay hungry, and let’s turn those weaknesses into strengths! You’ve got this! And if all else fails, just remember: at least you’re not doing burpees in a tutu! 😂

Keep grinding, Suzy! The Rox-Coach believes in you! 💥