Clark Susannah Hyrox Result

Overall Performance:

Hey Susannah, first off, let's give a big shoutout for your effort in the 2024 London HYROX race! Finishing in the top 68% overall and top 60% in your age group is quite an achievement, especially considering the fierce competition out there. With an overall time of 01:40:37 and a total running time that was a solid 08:30 faster than average, you’ve definitely shown that you’ve got a runner’s edge! 🏃‍♀️💨

However, we need to chat about pacing. Your first running segment was 00:55 slower than average, which suggests you might have come out a bit too conservative. In contrast, your subsequent runs were much stronger, especially the second one, which was a whopping 01:11 faster than average! This indicates that you might benefit from a more strategic pacing plan. In a nutshell, you’re more of a runner than a strength athlete, but there’s still room to bolster those strength segments. Let’s dive deeper into where you can improve and turn those segments into your strengths!

Segments to Improve:

• Wall Balls (00:10:43) - Oof, that one stung a bit, huh? This segment was the slowest compared to the 25th percentile. To improve here, focus on your technique and pacing. Try incorporating the following:
  • Practice wall balls at a lower weight to perfect your form before increasing the load.
  • Drill for rhythm: Set a metronome to 60 beats per minute and sync your throws to it to establish a consistent tempo.
  • Perform Tabata-style workouts (20 seconds of work, 10 seconds of rest) with wall balls to build endurance and muscle memory.
• Burpees Broad Jump (00:09:54) - You spent a bit more time here, and those burpees can be tricky! To enhance your efficiency:
  • Break down the movement: Focus on mastering the push-up and jump phases separately before combining them.
  • Interval training: Incorporate burpee intervals into your workouts. For instance, complete sets of 10 burpees followed by a short rest.
  • Try jumping variations to build explosive power, like box jumps or tuck jumps, which can enhance your broad jump performance.
• Roxzone (00:09:05) - Your transition time could use a bit of love. A slower Roxzone indicates more resting or slower transitions:
  • Practice quick transitions between exercises in training. Set a timer and see how fast you can move from one station to the next.
  • Focus on your breathing and mental readiness. Sometimes, a quick visualization of the next exercise can help speed things up.
• Sled Pull (00:07:11) - You've got some potential here! Improve your strength endurance with:
  • Weighted sled drags focusing on maintaining a strong posture and steady pace. Aim for short, intense bursts.
  • Incorporate lunges and squats to build up the muscle groups used in sled pulls.
• Sled Push (00:03:28) - Let’s push that sled! To enhance your performance:
  • Incorporate more sled pushes in your training, focusing on explosive starts and maintaining a steady pace throughout.
  • Heavy squats can help increase leg strength, which will translate to better sled pushing power.

Race Strategies:

• Pacing: Start off slightly faster than your first segment. Aim for a consistent pace that allows you to finish strong. Remember, it’s not a sprint out of the gate; think of it as a well-paced marathon… with a lot more burpees!
• Transitions: Practice those transitions like you’re in a relay race. The faster you can get in and out of each segment, the more time you save. It’s like getting to dessert faster—who doesn’t want that?
• Mindset: Visualize yourself crushing each segment before the race. Confidence is key! Remember, “You don’t have to be great to start, but you have to start to be great.” 💥

Conclusion:

Susannah, you’ve got a fantastic foundation to build on, so let’s keep pushing those limits! You’re more than ready to tackle those weaknesses head-on. Remember, every champion was once a contender that refused to give up. Keep training hard, stay consistent, and don’t forget to have fun while doing it! After all, in the world of HYROX, it’s not just about the finish line, but the journey that gets you there. And hey, what do you call a fitness enthusiast who takes a break? A “rest-tastic” person! 😄

Keep smashing those goals, and I’m here to help you every step of the way. Onwards and upwards! Your Rox-Coach is rooting for you! 💪