Carrick Miranda Hyrox Result

Overall Performance:

Miranda, your performance at the 2024 London Hyrox event was commendable, finishing with an overall time of 01:37:40, placing you in the top 60% of 1525 athletes and 11th in your age group. That’s solid work! You showcased an impressive running profile, clocking a total running time of 00:45:29, which is 3:56 faster than average. This indicates that you're more of a runner than a strength athlete at this point, and your pacing in the runs was a bit of a mixed bag. Starting with a slower pace in Running 1 might have set you back initially, but you picked up the speed significantly in later segments. Remember, a successful race is about pacing and conditioning; you want to avoid going out too fast or too slow. You’ve got potential, and with some tweaks, you can turn those strengths into even greater results! 💪

Segments to Improve:

To take your performance to the next level, let’s focus on those segments where you can really shine with some targeted training:

• Wall Balls (00:08:12 - 2:37 slower than average): This was your most significant area of improvement. Your form and endurance here can be enhanced with the following:
  • Drills: Start with 3 sets of 15-20 wall balls at a lighter weight to focus on form. Gradually increase the weight while maintaining your technique. Incorporate drop sets to fatigue your muscles and improve power output.
  • Core Strengthening: Since wall balls heavily engage your core, add planks and Russian twists into your routine. Aim for a 1-minute plank hold followed by 3 sets of 20 Russian twists.
• Sled Pull (00:06:54 - 0:36 slower than average): This segment can be a game-changer for your overall performance. To boost your strength and speed:
  • Drills: Incorporate heavy sled pulls into your training. Use a sled that allows you to pull for distances of 20-30 meters. Aim for 5 sets with a rest of 2 minutes in between.
  • Technique Focus: Work on your body positioning. Keep your hips low and engage your core. Consider filming yourself to analyze your form.
• Sandbag Lunges (00:05:46 - 0:27 slower than average): Strengthening your legs will help you conquer this segment:
  • Drills: Practice with a sandbag or weighted vest. Start with 3 sets of 10 lunges per leg and increase the weight gradually. Focus on maintaining balance and control.
  • Mobility Work: Include hip openers and dynamic stretches before your workouts. This will help with your range of motion and overall performance in lunges.

Race Strategies:

During the race, keep the following strategies in mind:

• Pacing: Aim for a more consistent pace throughout the running segments. Your first running segment could use a slightly faster start to get warmed up without burning out.
• Transition Time: Your Roxzone time was 00:08:43, which is slower than average. Work on your transitions by practicing quick changes between exercises. Consider timing yourself during training to simulate race conditions.
• Focus on Breathing: Especially during high-intensity segments, like the sled pull and wall balls. Controlled breathing will help maintain your stamina and keep your heart rate in check.

Conclusion:

Miranda, you’re on a fantastic trajectory! Remember, as David Goggins says, “You are not the pain you feel. You are the person you want to be.” It’s all about mindset and the willingness to push through barriers. Keep grinding, focus on those weak points, and turn them into your strengths. And hey, if anyone asks, you’re just training for your next “Wall Ball World Championship”—I hear the competition is fierce! 💥🏆

Stay motivated, keep training hard, and never forget that every rep counts. You have the power to transform your performance, and I’m here to help you unleash it. Let’s crush those goals together—this is just the beginning! The Rox-Coach believes in you! 💪