Kelly Bernice Hyrox Result

Overall Performance:

Bernice, you crushed it out there in Hong Kong! Finishing 50th overall and 19th in your age group places you in the top 11% and 14% respectively. That’s no small feat! Your total time of 01:18:42 shows you’ve got the endurance and grit it takes to compete at a high level. 💥 With a total running time of 40:14, you’ve demonstrated a strong running profile, coming in 31 seconds faster than average. Your best running lap, clocking in at 4:39, is impressive and indicates that you’ve got some solid speed when you want to unleash it. However, it seems like you started a bit too conservatively in the first running segment, which may have impacted your pacing strategy for the remainder of the race. A little more aggression could have helped you capitalize on your strong running ability. Let’s channel that energy into your training!

Segments to Improve:

Now, let’s dive into the nitty-gritty of where we can turn weaknesses into strengths. Here are the segments that need some extra love:

• Burpees Broad Jump (5:49) - This was your slowest segment, sitting at the 40th percentile. Focus on improving your efficiency with explosive movements.
  • Drill: Incorporate a high-volume burpee workout twice a week. Start with 5 sets of 10 reps, focusing on a smooth transition from the burpee to the jump. Aim for a consistent rhythm.
  • Technique: Ensure your form is tight. When landing, use your arms to propel you forward. As David Goggins says, “Don’t stop when you’re tired, stop when you’re done!”
• Wall Balls (5:03) - You ranked 53rd here, which suggests a need for improved strength and endurance in this movement.
  • Drill: Try doing wall ball sets at the beginning of your workouts to simulate race fatigue. Set a timer for 10 minutes and see how many reps you can do, focusing on maintaining form.
  • Strength Work: Add squats and thrusters into your routine. Aim for 3 sets of 10 reps each, focusing on explosive power from the bottom position.
• Sandbag Lunges (4:36) - This segment put you in the 39th percentile.
  • Drill: Incorporate weighted lunges into your training. Start with 5 sets of 20 meters, increasing weight gradually. Focus on maintaining a core-tight position.
  • Mobility: Work on hip and ankle mobility to ensure a full range of motion during the lunge.
• Sled Pull (4:49) - You were 22nd percentile here, which can be improved with targeted strength training.
  • Drill: Include sled pulls in your weekly workouts. Start with 5 sets of 30 meters, focusing on a steady pace and breathing control.
  • Strength Work: Supplement with deadlifts and farmer’s carries to build overall pulling strength.
• Rowing (5:18) - Ranked 40th percentile, suggesting a need for more efficiency and power.
  • Drill: Work on your rowing technique. Focus on a strong leg drive and a smooth recovery. Aim for 5 sets of 500 meters, focusing on maintaining consistent splits.
  • Strength Work: Incorporate pull-ups and bent-over rows into your routine to build back strength.

Race Strategies:

During your next race, consider the following strategies for optimal performance:

• Pacing: Start with a more aggressive pace in the first run. Aim to hit closer to your best lap times. Trust in your strength!
• Transitions: Work on your transition speed between exercises. A solid warm-up routine can help you minimize time spent in the roxzone. Challenge yourself to beat your previous transition times during training.
• Stay Hydrated and Fueled: Make sure to hydrate before and during the race. Consider quick energy sources like gels or chews that are easy on the stomach.

Conclusion:

Bernice, you have an ocean of potential in you! With some targeted training in those weaker segments, you’ll be able to unlock even more speed and strength in your Hyrox game. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing those limits, and don’t forget to laugh at the pain sometimes—it’s just your body’s way of saying it’s trying to keep up! 💪 Keep grinding, and I can’t wait to see you smash your next race!

Keep it up, Rox-Coach is here for you! 🏆