Cantillon Rebecca Hyrox Result

Overall Performance:

Rebecca, you crushed it out there! Finishing in the top 11% overall and 9% in your age group is no small feat—so give yourself a well-deserved pat on the back! 💪 Your overall time of 01:18:07 and a total running time of 00:35:42 that’s 4:54 faster than average really shows that you have a runner's profile. However, your pacing strategy during the race shows some room for adjustment. Starting off your first running segment a bit slower than average (00:05:55) may have cost you valuable seconds. It’s like going to a buffet and saying you’ll only have one plate—why not get that second helping of speed? 🏃‍♀️💨

Segments to Improve:

While you had some strong running segments, there are a few areas where improvement could really elevate your overall performance:

• Wall Balls (00:04:54): This segment was 00:59 slower than average. To improve, focus on your technique. Here’s a drill: do sets of 10-15 wall balls, followed by a short burst of sprinting. This will help you learn to transition from strength to speed.
• Burpees Broad Jump (00:05:40): At 00:48 slower than average, work on your explosiveness. Practice a drill of 5 burpees followed by a broad jump, with minimal rest. Aim for quick transitions to get your heart rate up and keep your rhythm.
• Sandbag Lunges (00:04:56): You were 00:55 slower than average here. To enhance this, incorporate walking lunges with a sandbag, focusing on maintaining a strong core and proper form. Try 3 sets of 10-15 lunges, alternating legs.
• Sled Push (00:02:46): You were 00:22 slower than average. Increase your sled push weight gradually and aim for short, intense pushes (10-15 meters), focusing on powerful leg drive. Interval training here can be a game changer.
• Sled Pull (00:04:58): At 00:07 slower than average, ensure your form is solid. Practice pulling a sled with a harness attached for short distances, working on a strong pulling technique and explosive starts.
• Ski Erg (00:05:14): You were 00:23 slower than average. To improve, focus on technique: keep your core engaged and use your legs as much as your arms. Incorporate intervals of 30 seconds at high intensity followed by 30 seconds of rest.
• Farmers Carry (00:02:12): While only 00:11 slower than average, you can still improve efficiency. Practice carrying weights for distance or time, focusing on maintaining an upright posture and strong grip.

Race Strategies:

Now that you’ve got some targeted segments to work on, let’s talk about race strategies for your next competition:

• Start Strong, Finish Stronger: You have the speed—use it! Try to maintain a consistent pace from the start. Don’t hold back; gradually build into your full speed after the first running segment. Think of it like a good book: you want to hook your readers early and keep them engaged!
• Optimize Transitions: Your roxzone time of 00:06:40 is where you can capitalize. Practice efficient transitions in training. Time yourself moving from one exercise to the next and aim to cut down that time by practicing quick changes and mental preparation for each segment.
• Mindset is Everything: Remember what David Goggins says: “You’re not going to die because you’re uncomfortable.” Embrace the discomfort during those tough segments, especially where you’re pushing your limits. A strong mental game can outweigh physical fatigue.
• Nutrition and Hydration: Keep your energy levels up before the race. A well-timed snack or hydration strategy can give you that extra edge. Test your nutrition plan during training to find what works best for you.

Conclusion:

Rebecca, you’re already a force to be reckoned with in the Hyrox scene, and by honing in on your training for those segments, you’re going to be unstoppable! Just remember: “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, keep that positive mindset, and before you know it, you’ll be crushing those segments like they’re made of paper! 💥

Now, get out there and show those weights who's boss! And remember, don’t skip leg day—unless you're planning on being a professional upper body lifter! 😉

Stay strong, stay focused, and let’s turn those weaknesses into strengths! You’ve got this! - The Rox-Coach