Collinson Stacy Hyrox Result

Overall Performance:

Stacy, you crushed it out there at the 2024 London Hyrox! With an overall rank of 1386, you secured a spot in the top 90% of 1525 athletes, and in your age group, you ranked 124, putting you in the top 91% of 135 competitors. That’s impressive! 🏆 Your overall time of 02:02:28 is commendable, especially considering your total running time of 54:46, which is 6:14 faster than average. Looks like you’ve got the legs of a gazelle! 🦓

Now, let's talk pacing. Your first running segment was a bit slower than average by a minute. It seems like you might have started off a tad too cautious. However, you picked up the pace significantly in the latter running segments, especially with a best lap time of 5:53—now that’s something to be proud of! Your performance indicates a strong runner profile but highlights a need for strength training to balance things out. Let’s turn that strength dial up to eleven!

Segments to Improve:

While you did great overall, there are a few segments that could use some love:

• Wall Balls (00:10:53, 89th Percentile): This was your slowest exercise segment, and we can definitely kick it up a notch. Focus on technique—keep your feet shoulder-width apart, engage your core, and aim for a consistent rhythm. Try incorporating sets of wall balls into your weekly routine. Aim for 3-5 sets of 15-20 reps with a lighter ball to build endurance and then gradually increase the weight.
• Roxzone (00:12:04, 81st Percentile): Transition time is key! It looks like you spent too long catching your breath between exercises. To improve this, simulate race conditions in training. Set up a circuit with minimal rest between exercises to mimic the Hyrox experience. Time yourself to see how quickly you can transition from one exercise to another. Practicing getting your gear ready quickly will also save precious seconds!
• Burpees Broad Jump (00:11:10, 73rd Percentile): Burpees are tough, but they’re also your best friend when it comes to building endurance. Focus on your technique: keep your core tight, and don’t forget to jump high and land softly. Consider adding a circuit of burpees and broad jumps into your workouts. Start with 3 sets of 10-15 reps and gradually increase as you feel comfortable.
• Sled Push (00:05:04, 93rd Percentile): While you performed decently here, there’s room for improvement. Work on your sled push technique by ensuring you lean into it, keep your back straight, and use your legs effectively. Incorporate heavy sled pushes into your weekly training, aiming for short, intense bursts to build explosive strength.
• Sandbag Lunges (00:07:28, 65th Percentile): Lunges can be a game-changer for your leg strength. Focus on keeping your knee aligned with your ankle as you lunge, and consider adding weight to increase difficulty. Try 3 sets of 10-12 lunges on each leg with a sandbag, progressively increasing the weight as you get stronger.
• Farmers Carry (00:03:00, 58th Percentile): This segment can be improved with grip strength and core stability exercises. Incorporate farmers carries into your routine, aiming to walk 40-50 meters while holding weights in each hand. Start with manageable weights and gradually increase as you get stronger.

Race Strategies:

During your next race, consider the following strategies:

• Pacing: Start with a solid pace in the first running segment, but don’t go all out. Find a rhythm that allows you to conserve energy for the subsequent exercises.
• Transition Efficiency: Minimize your rest between exercises. Have a plan for where you’ll set your gear; a well-organized transition area can save you seconds!
• Focus on Form: Quality over quantity! Good form reduces injury risk and maximizes the effectiveness of your workouts.
• Mindset: Keep a positive attitude. Remember, "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." Keep that smile on your face, and push through the tough moments!

Conclusion:

Stacy, you’ve got the heart of a champion, and your performance at the 2024 London Hyrox proves it! 💪 Remember, every race is a learning opportunity, and with focused training on those segments that need some TLC, you’ll be unstoppable. Don’t forget to enjoy the process; fitness is a journey, not a destination. Keep grinding, keep smiling, and let’s turn those weaknesses into strengths! Just remember: a good athlete knows their limits, but a great athlete knows they can push them! 💥

Let’s go, Stacy! Your Rox-Coach is here cheering you on all the way to your next victory! 🏆