Wessels Carly Joy Hyrox Result

Overall Performance:

Carly, first off, let’s take a moment to appreciate the feat you accomplished at the 2024 Hong Kong Hyrox event. Finishing overall 14th out of 420 athletes and 7th in your age group is no small potatoes—it's the equivalent of being a seasoned chef in a room full of microwave users! Your overall time of 01:12:32 is impressive, especially with a total running time of 00:35:44, which is 02:02 faster than average. This indicates that you have a solid running profile, but we need to work on balancing that with some strength training.

Now, looking at your pacing, it seems like you may have started a bit too conservatively, given that your first running segment was in the 21st percentile. But don't worry; this is something we can definitely tweak! Your performance shone through in the latter part of the race, especially on the runs, where you consistently gained time. Remember, as David Goggins says, "You are not going to find your limits until you push yourself to them." Let's dig deeper into where we can sharpen your game!

Segments to Improve:

Now, let’s target those segments that didn’t quite meet our expectations. Here are a few key areas that need some extra love:

• Wall Balls (00:05:06): This was your slowest segment, sitting at the 55th percentile. Wall balls can be brutal if your technique isn’t on point. Focus on:
  • Drills: Incorporate high-rep wall ball sets into your routine, mixing in squats to build leg strength.
  • Technique: Work on your squat depth and the explosive upward movement. Ensure you're catching the ball at a high point to minimize the time spent in motion.
• Sled Pull (00:05:00): This was 30 seconds slower than average. Time to revamp your sled game!
  • Drills: Perform heavy sled pulls for short distances (20-30 meters) focusing on maintaining a strong posture and driving your legs.
  • Strength: Include Romanian deadlifts to improve your posterior chain, which will help you power through this segment.
• Sandbag Lunges (00:04:11): A slower performance here as well, at the 24th percentile.
  • Drills: Incorporate weighted lunges into your strength routine, focusing on form and depth.
  • Technique: Practice transitioning smoothly between lunges to maintain momentum.
• Sled Push (00:02:14): Only 22 seconds slower than average. Let's tighten this up!
  • Drills: Include sled pushes in your workouts, focusing on explosive power and speed.
  • Strength: Work on your leg press or squats to build the strength needed to push heavier weights.

Race Strategies:

Now that we have identified the areas of improvement, let’s talk race strategies. You already have a great running base, but we need to plan your pacing and transitions better. Here are some strategies for your next race:

• Pacing: Start your first run at a slightly faster pace to warm up your legs without overexerting yourself. Remember, it’s a marathon, not a sprint! (Unless you're trying to outrun a bear, then sprint away!)
• Transitions: Work on your transition time in the roxzone. Practice moving quickly from one exercise to another to shave off valuable seconds.
• Mindset: Visualize each segment before you start and have a mental mantra to keep you motivated. Something like, “Pain is temporary, glory is forever.”

Conclusion:

Carly, the potential is there, and you’re already performing at an elite level. With a few adjustments and dedicated training on specific segments, you can turn those weaknesses into strengths. Remember, “The only way to prove you are a good athlete is to train like one.” So, let's get in there, hit those workouts, and crush those segments! 💪
And always keep in mind, “You will never always be motivated. You have to learn to be disciplined.” Get ready to unleash your inner beast at the next Hyrox! You've got this!

See you in the roxzone! - The Rox-Coach