Bartlett Lucy Hyrox Result

Overall Performance:

Hey Lucy! First off, let’s give you a huge shoutout for finishing in the top 41% overall and top 49% in your age group at the 2024 London Hyrox! That’s seriously impressive, especially considering you tackled a field of 1,523 athletes. Your overall time of 01:30:03 is a solid performance. You clearly have a runner’s profile, as evidenced by your total running time of 00:38:17, which is a whopping 7:50 faster than the average. That’s like you sprinting past the competition while they’re still warming up! 🏃‍♀️💨

However, the splits show a mixed bag of strengths and areas for improvement. You started a bit slow on your first run, which might have set the tone for the early part of the race. But you picked it up significantly on the subsequent runs, especially with that stellar best running lap of 00:04:18. Now, let’s dig into those segments that are holding you back. Time to turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls (00:08:00) - This is where you lost the most time. To improve, focus on technique first. Ensure you're squatting deep, keeping your core tight, and using your legs to generate power for that throw. Try doing sets of 10-15 reps with a lighter ball at a high intensity. Gradually increase the weight as you feel more comfortable. Also, consider adding some front squats to strengthen that leg drive.
• Burpees Broad Jump (00:07:53) - This segment can be brutal! To enhance your efficiency, practice transitioning smoothly between the burpee and the jump. Use a timer for sets of 5-10 reps, and focus on minimizing rest time between them. Incorporate explosive jump exercises like box jumps to boost your explosive power.
• Sled Pull (00:06:33) - Your sled pull time can use some work. Try practicing sled pulls with varying weights to improve your strength and endurance. Focus on keeping your hips low and maintaining a steady pace throughout the pull. You might even consider using resistance bands for added strength work.
• Sled Push (00:03:19) - Similar to the sled pull, work on your sled push technique. Ensure you’re driving through your heels and keeping your core engaged. Short sets with progressive overload in training will help. Try to include shuttle runs to mimic the fatigue you feel during the event.
• Farmers Carry (00:02:51) - This segment requires grip strength and core stability. Increase your farmers' carry distance in training while focusing on posture. Consider adding grip strength training exercises, like dead hangs or plate pinches, to your routine.
• Rowing (00:05:53) - Your rowing time shows a need for improved technique and endurance. Focus on proper rowing form, ensuring a strong drive and a smooth recovery. Incorporate interval training on the rower to build both strength and cardiovascular endurance.

Race Strategies:

• Pacing: Start your race with a more controlled pace in the first run. You don’t need to show off those fast feet right away. Instead, aim for a pace that sets you up to maintain energy for the strength segments. Think of it like a marathon, not a sprint!
• Transitions: Work on your transition time between exercises. The average roxzone time shows there’s room for improvement. Practice moving quickly from one exercise to the next in your training sessions, maybe even set up a mock Hyrox course at your gym.
• Mindset: Remember, it’s all about mental toughness. As David Goggins would say, “You are stopping you, you are giving up instead of getting hard.” When you feel the burn, remind yourself of your strengths and push through! 💥

Conclusion:

Lucy, your performance has shown that you have a fantastic foundation to build upon. You’re a strong runner, and your ability to push hard through the running segments is a significant asset. Now, it’s time to refine those strength elements to match that speed! Remember, every workout is an opportunity to improve, so embrace the grind. You’ve got this! Just picture yourself at the finish line, crushing that time and feeling unstoppable! 💪

Keep pushing those limits, and let’s turn those segments into strengths. I’m here to support you every step of the way! Stay strong and keep hustling—after all, the only bad workout is the one you didn’t do! Keep showing up, and let’s make waves in your next Hyrox! This is The Rox-Coach, signing off with a cheer! 🏆