Haitema Arjona Brenda Mae Hyrox Result

Overall Performance:

Brenda, first off, hats off to you for finishing in the top 23% of 420 athletes! That's no small feat. Your overall time of 01:24:02 places you solidly in the mix, and let’s talk about that total running time—00:41:36, which is a whopping 01:51 faster than average! You've got a runner's profile for sure, which means your legs are ready to fly. But let’s dive deeper; your pacing in the first segment was a tad slow, and it’s clear that you had the gas to go faster. A better start could have set the tone for the rest of the race, but we’ll address that in our strategies. Remember, "You are your only limit." Keep pushing those boundaries! 💪

Segments to Improve:

Now, let’s focus on the areas where we can crank it up a notch:

• Wall Balls: 00:06:21 – This was your slowest segment, and it cost you valuable time.
  • Drill: Practice 10-minute EMOM (Every Minute On the Minute) of 10 wall balls at a lighter weight to improve your consistency and speed. Focus on maintaining a steady rhythm—think of it as a dance, not a workout!
  • Form Correction: Make sure you’re squatting low and using your legs to propel the ball. Engage your core and keep your elbows high.
• Sled Pull: 00:06:21 – This segment took a bit longer than average, costing you crucial seconds.
  • Drill: Incorporate a sled pull into your weekly routine, aiming for 4 sets of 40 meters. Work on maintaining a steady pace; it’s not just about pulling hard but pulling smart.
  • Technique: Focus on your stance; keep your hips low and drive through your heels. Think of it like pulling your dreams closer—don’t let them slip away!
• Rowing: 00:05:39 – A bit slower than average here as well.
  • Drill: Try interval training on the rower, alternating 1 minute at high intensity and 1 minute at a recovery pace for 20 minutes. This will build your endurance and power.
  • Form Correction: Ensure you’re engaging your core throughout the row. Pull with your legs first, followed by your back and arms, in a smooth, fluid motion.
• Ski Erg: 00:05:16 – You were just shy of average here.
  • Drill: Work on Ski Erg intervals—30 seconds on, 30 seconds off for 15 minutes. Focus on your rhythm; it should feel like a controlled chaos!
  • Technique: Keep your arms straight when pulling down and ensure your core is engaged to maintain stability.
• Sled Push: 00:02:40 – A little slower than average.
  • Drill: Incorporate sled pushes into your strength training, focusing on short bursts (20 meters) for speed and power.
  • Technique: Keep your back straight and push through your legs—it's like giving the sled a gentle nudge rather than a full-on shove.

Race Strategies:

Now that we know where to improve, let’s talk strategy for your next race:

• Pacing: Start with a more aggressive pace in the initial running segment. Use your strong running profile to establish a lead early on, but stay mindful not to burn out too soon. Remember, it’s a marathon, not a sprint... well, kind of.
• Transitioning: Your roxzone time was better than average, but there’s always room for improvement. Practice smooth transitions between exercises during training sessions. Have a game plan for each segment, so you can hit the ground running (literally)!
• Mindset: Keep your head in the game! Visualize your race before it starts, and don’t let fatigue dictate your performance. "The only way to get better is to be uncomfortable." Embrace it!

Conclusion:

Brenda, you’ve shown solid strength as a runner, and with a few tweaks to your strength segments, you’ll be unstoppable! Remember, every second counts, and with consistent training and a fierce mindset, you’ll turn those weaknesses into strengths. Just like a good burrito, it’s all about the layers—build them up one rep at a time! Keep pushing, stay hungry, and let’s crush that next race! 💥🏆

As I always say, "Stay hard!" – The Rox-Coach