Collard Leanne Hyrox Result

Overall Performance:

Leanne, first off, let me just say—outstanding job on completing the 2024 London Hyrox! Finishing in the top 97% is no small feat, and you’ve clearly shown that you can hold your own in a competitive field. Your overall time of 02:17:30 and a total running time of 00:58:15 demonstrate that you’ve got a runner's profile—you're faster than average on the running segments, but there’s room to build on your strength events.

Now, let’s talk pacing. It looks like you might have gone a bit too fast in the first running segment (Running 1: 00:09:01). Starting strong is great, but if you’re running at a pace that’s 2:09 slower than average, that’s a sign you might have burned some gas a little early. The good news? You picked it up in the following runs, showing you’ve got the stamina to push through! Keep that rhythm flowing, and remember: “Discipline equals freedom.” – Jocko Willink. It’s all about finding that sweet spot where you can unleash your power without blowing a gasket!

Segments to Improve:

Now, let’s focus on those segments where you can really turn the tide and pump up those numbers. The areas needing improvement are:

• Wall Balls: 00:14:15 (4:21 slower than average)
• Burpees Broad Jump: 00:15:11 (3:36 slower than average)
• Sandbag Lunges: 00:09:49 (1:18 slower than average)

These segments are where you can shave off significant time. Let's break them down:

• Wall Balls: A 4:21 deficit here means it’s time to focus on your explosive strength and conditioning.
  • Drill 1: Perform sets of wall balls with a focus on power—aim for more height and speed. Start with 3 sets of 10 reps but increase the weight slightly over time.
  • Drill 2: Incorporate squat jumps into your routine. 3 sets of 10 reps, focusing on explosive upward motion, will help you get that power back into your wall balls.
  • Form Check: Ensure your squat depth is sufficient before launching the ball. A full squat will engage more muscle fibers for that explosive throw.
• Burpees Broad Jump: A tough combo, but you can conquer it!
  • Drill 1: Break it down! Incorporate burpee variations into your training, like burpee box jumps. Aim for 3 sets of 8 reps. This will not only build endurance but also power.
  • Drill 2: Transition drills. Practice going from the burpee to the jump. Set a timer and try to complete 10 burpees as quickly as possible, focusing on the jump.
  • Tip: Keep your core engaged during the burpee to maintain stability, which will help in your transition.
• Sandbag Lunges: Lunges can be a killer, but they’re also a killer way to build strength.
  • Drill 1: Add weighted lunges into your routine. 3 sets of 10 per leg, focusing on form—keep that knee behind your toes.
  • Drill 2: Combine lunges with a twist! Perform lunges with a medicine ball or a rotational movement to engage your core and improve overall stability.
  • Form Correction: Slow it down! Focus on control and stability over speed to maximize your strength gain.

Race Strategies:

For future races, let’s sharpen your strategy:

• Pacing: Start at a sustainable pace. Remember, it’s a marathon, not a sprint. Use your first running segment to find your groove, then build from there.
• Transitions: Your roxzone time is a bit slower than average (00:12:21). To improve this, practice quick transitions in training. Set up a mini Hyrox course and work on switching from one exercise to the next efficiently.
• Mindset: Keep your head in the game! Use positive affirmations, especially during tough segments. “I am strong, I am capable, and I will not quit!” 💪

Conclusion:

Leanne, what you’ve accomplished is remarkable, and now it’s time to take it to the next level! By focusing on those segments that need improvement and honing your strategies, you’ll not only be faster but also stronger. Remember, the only way to grow is to push beyond your limits. As David Goggins says, “You are only going to be as good as your mind lets you.” So let it soar! Keep grinding, stay focused, and let’s crush those next goals! 💥🏆

Stay strong, stay motivated, and I’m here to help you every step of the way. You’ve got this, Leanne!

- The Rox-Coach