Cornish Elizabeth Hyrox Result

Overall Performance:

Hey Elizabeth! First off, major kudos for your performance at the 2024 London Hyrox! Finishing in the top 27% overall and top 32% in your age group is no small feat! Your overall time of 01:24:57 shows that you’re definitely in the game, and that total running time of 00:42:52 being 01:04 faster than average tells me you’ve got some serious runner vibes going on. 🏃‍♀️💨

However, we’ve got some areas to sharpen up. Your pacing strategy seems a bit off, especially with that initial running segment being 01:00 slower than average. This might have set the tone for the rest of your race. It looks like you’re more comfortable on the running side, but we need to balance that with some strength work to keep those numbers up across the board, especially for the exercises that require a bit more grunt. You're like a Ferrari with a few flat tires—flying on the straightaways but struggling on the turns!

Segments to Improve:

• Roxzone: 00:07:36 (01:24 slower than average) - This is your transition time, and it's a biggie! It suggests you're taking too long between exercises. Let’s work on your overall fitness and those transition skills. Practice quick changes—you know, like a ninja swapping outfits! Start timing yourself during practice sessions to simulate race conditions and reduce downtime.
• Wall Balls: 00:05:47 (01:22 slower than average) - This segment needs some love. Focus on your squat depth and catching the ball efficiently. Try doing wall ball drills with a lighter ball to improve your speed and form. Set a timer for intervals—say, 30 seconds of wall balls followed by 30 seconds of rest. Build up from there!
• Burpees Broad Jump: 00:05:57 (00:22 slower than average) - Burpees are like that friend who always shows up uninvited—they're tough, but you gotta deal with them! Work on the explosive power during the jump. Try box jumps or broad jumps to build strength and agility. Incorporate some plyometrics into your warm-up—trust me, your future self will thank you!
• Sled Push: 00:02:39 (00:03 slower than average) - This segment can be a killer! Focus on your driving technique. Perform sled pushes with lighter weights at high intensity, focusing on form and speed. Try to keep your chest up and drive through your legs—think of it as a race against time, because it is!

Race Strategies:

• Pacing: Start your runs with a controlled pace; think of it like saving battery life on your phone. You want to finish strong, not dead! Aim for a solid split on the first run, something around the average time, and gradually increase your pace in the later segments.
• Transitions: Practice your transitions! Use a stopwatch during training to simulate race conditions. This will help you get used to moving quickly between exercises. Visualize your next move while finishing the current exercise—it's like a game of chess, but with sweat and less sitting!
• Mindset: Keep your head in the game. Remember, every rep counts, and so does every second. When you feel tired, remind yourself why you started. “The pain you feel today will be the strength you feel tomorrow!”

Conclusion:

So, Elizabeth, you’ve got a strong foundation to build upon! With your running prowess and a little extra focus on strength training and transitions, you’ll be crushing your next Hyrox event in no time. Just remember, every champion was once a contender that refused to give up. Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪💥

Now, go hit the gym with that fierce determination of yours! And don’t forget, when in doubt, just add more wall balls. They’re like the kale of fitness—nobody loves them, but they’re good for you!

Your journey is just beginning, and I’m here to help you every step of the way. Keep smashing those goals, and let’s make sure your next race is even better than the last! You got this! - The Rox-Coach