Kashkimbayeva Angela Hyrox Result

Overall Performance:

Angela, you've made some impressive strides in the 2024 Dallas Hyrox competition! Finishing with an overall time of 01:32:23 places you in the top 35% of a strong field, and 9th in your age group is no small feat! Your initial running segment truly shined, as you blasted out a 4:33 lap—talk about setting the pace! However, it looks like you hit a bit of a wall during the latter running segments, particularly Running 3 and Running 8, where you lost valuable time. The combination of your slower total running time suggests that while you have solid speed and endurance, there’s room to enhance your strength and stamina to keep that pace consistent throughout the race. You’ve got a hybrid profile, but we need to dial up your strength training to match your strong running capability!

Segments to Improve:

• Farmers Carry (00:02:46): The Farmers Carry was your toughest segment. This exercise requires grip strength, core stability, and overall endurance. To improve, focus on:
  • Drills: Include 3 sets of 40-meter Farmers Carry, increasing weight gradually. Aim for 2-3 times per week.
  • Form Correction: Ensure your shoulders are back and down, and maintain a straight back to prevent fatigue.
  • Accessory Work: Incorporate exercises like kettlebell swings and deadlifts to build grip strength and core stability.
• Total Running Time (00:48:34): You spent a little more time on the course than average. To boost your running efficiency:
  • Train with interval runs focusing on maintaining a strong pace. For example, try 6 x 800 meters at your 5K pace with 2-minute rests.
  • Long runs at a conversational pace will build your endurance. Aim for a weekly long run, gradually increasing the distance.
  • Consider incorporating brick workouts—run immediately after a strength session—to simulate race fatigue.
• Wall Balls (00:05:20): While not your worst segment, there’s potential for improvement:
  • Technique Focus: Work on your form—squat deep, and ensure a smooth release. This will help you maintain a rhythm.
  • Drills: Set a timer for 5 minutes and see how many you can do unbroken. Gradually increase the weight of the ball as you improve.
  • Integrate wall ball sets into your conditioning workouts to build both strength and endurance under fatigue.

Race Strategies:

During the race, pacing is crucial. You came out strong, but that early speed should be matched with endurance. Here's how to strategize:

• Start Steady: Your initial lap was fast, but try to control the pace to ensure you don’t burn out early. Aim for a 70-80% effort to start.
• Transition Smoothly: The Roxzone is your opportunity to recover while transitioning. Work on reducing time here through practice. A smoother transition can save precious seconds!
• Break Up the Race: Mentally divide the race into sections. Focus on completing each segment rather than the entire distance. This can help keep your motivation high and prevent fatigue from setting in.

Conclusion:

Angela, your performance shows you’ve got the potential to climb even higher in the ranks! Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep grinding, and let’s turn those weaknesses into strengths. Think of it this way: if it were easy, everyone would do it! 💪🏆

Focus on your training, work on those segments, and let the sweat be your fuel. You’ve already shown you can run fast; now let’s get you strong enough to maintain that speed throughout the race. Keep pushing your limits—greatness is waiting on the other side of that finish line!

Stay motivated, stay hungry, and remember, you’re not just in a race; you’re forging a legacy! I’m here to help you unleash your full potential. Let’s make the next race your best one yet! 💥

- The Rox-Coach