Bulgin Hazel Hyrox Result

Overall Performance:

Hazel, you crushed it at the 2024 London Hyrox, finishing with an overall time of 01:21:10! That's a solid performance, placing you in the top 35% of 165 athletes, and 7th in your age group. Talk about showing up and showing off! Your total running time of 35:41 is impressive—3:35 faster than average! This suggests you have a strong runner profile, but we need to amplify your strength elements to bridge the gap between your running prowess and the functional fitness demands of Hyrox.

However, pacing is key, and starting out with a 5:10 in the first run was a bit on the slower side, which could have cost you valuable seconds. But hey, it’s not about where you start; it’s about where you finish! Your best running lap of 4:10 shows that you have speed in you; we just need to tap into it more effectively throughout the race. Keep that energy flowing and trust your legs!

Segments to Improve:

Now, let’s dive into those segments that could use a little TLC:

• Sled Pull (6:16): This segment was a bit of a drag (pun intended!). Work on your grip strength and core stability. Incorporate heavy row variations and core stability drills like planks and side planks. Consider doing sled pulls in a progressive overload format—start light and gradually increase the weight, focusing on maintaining a strong posture.
• Wall Balls (6:07): These should be a slam dunk for you! Focus on your squat depth and explosive power. Use medicine ball throws against a wall for power development and practice your squats with a focus on form. Try to do intervals with wall balls—do them for 20 seconds, then rest for 10, repeating for 5 minutes.
• Sled Push (4:02): This is where you can really ramp up your strength. Focus on progressive resistance sled pushes. Train with a lower weight and a higher number of repetitions to build endurance, then increase the weight for power training.
• Farmers Carry (2:56): It’s time to pick up the pace! Incorporate heavy carries into your training, focusing on grip strength and core engagement. Walk longer distances with increased weights to build endurance.
• Burpees Broad Jump (4:57): Burpees can be a real heartbreaker when done wrong. Focus on your form—try doing burpee broad jumps in intervals and emphasizing a strong jump and quick reset. Incorporate plyometric drills to enhance power and explosiveness.
• Sandbag Lunges (5:03): Keep your posture upright and engage your core. Work on weighted lunges and try incorporating dynamic lunges into your routine, focusing on your depth and balance.

Race Strategies:

• Start Steady: Aim for a more consistent pace in the first run. Aiming for a 4:50-5:00 range would allow you to conserve energy without losing speed.
• Transitions Matter: Your roxzone time of 6:25 is slower than average, indicating you might have taken too long between zones. Work on your transitions in training—practice moving quickly from one exercise to the next, and consider visualizing the transitions during your runs to create a mental map.
• Mindset is Key: Remember, “It’s not about the destination, it’s about the grind.” Keep that in mind when you hit tough spots during the race. A positive mindset can turn fatigue into fuel!

Conclusion:

Hazel, you have the raw speed and the determination to go even further! You’ve shown us your strengths; now let’s work on those areas for improvement and turn them into fortresses. Hyrox isn’t just about endurance; it’s about being a complete athlete. Keep pushing your limits, embrace the grind, and remember: “You are harder to kill than you think!” 💪💥

Let’s get to work, because the only bad workout is the one you didn’t do! Keep that head up, and let’s make the next race even more epic. I’m here for you, every step of the way. - The Rox-Coach