Custis Kate Hyrox Result

Overall Performance:

Hey Kate! First off, let me just say congrats on completing the 2024 London HYROX! Finishing with an overall time of 01:39:45 puts you in the top 66% of all athletes, and you're standing strong at 3rd in your age group! That's no small feat—especially with 1480 competitors on the course! 🏆

Now, let's talk about your performance. You showed some serious potential out there, especially in your running. With a total running time of 00:43:58, you're a solid 06:39 faster than the average. This indicates that you have a runner's profile, which is fantastic! However, your pacing in the first running segment was a bit on the slower side, and it seems like you came out of the gates a little too conservatively. Remember, it’s not a Sunday stroll in the park, it’s a race! You might want to focus on finding that sweet spot between sprinting away from the competition and conserving enough energy for those strength segments. 💪

Segments to Improve:

Now, let’s dive into the segments that need a bit of love. Here's where we can turn those weaknesses into strengths:

• Wall Balls (00:09:37) - Oof! This is where the most time was lost compared to the 25th percentile. To improve:
  • Drills: Start with 3 sets of 10-15 reps of wall balls but focus on your form. Keep your core tight and aim for a consistent height on the wall.
  • Technique Focus: Work on your squat form. A good squat will translate to a better wall ball. Consider a coach or a buddy for feedback.
  • Endurance: Add wall ball intervals in your workouts. Try 30 seconds of wall balls followed by 30 seconds of rest, repeat for 10 minutes. Your goal is to maintain form even when fatigued.
• Sled Pull (00:07:44) - Time to harness that inner strength!
  • Drills: Incorporate more sled pulls into your training. Focus on using your legs as much as your arms.
  • Core Strength: Add planks and deadlifts to your routine; a strong core will help stabilize your movements.
• Roxzone (00:08:48) - This is the time spent transitioning between exercises, and it's a bit slower than average.
  • Fitness: To improve your overall fitness, consider high-intensity interval training (HIIT) sessions focused on transitions. Quick changes will boost your speed.
  • Practice: Simulate race transitions in training. Time yourself between exercises and aim to reduce that time each session.
• Burpees Broad Jump (00:08:08) - We need to step it up!
  • Drills: Incorporate more explosive movements. Try box jumps and burpee variations to build power.
  • Endurance: Work on your cardiovascular endurance through circuit training that includes burpees. Aim for 20-30 minutes of mixed movements with minimal rest.
• Sled Push (00:03:06) - Time to push it to the limit!
  • Drills: Sled pushes are key! Focus on pushing with your legs, not just your arms. Do sets of 20-30 meters.
  • Strength Training: Add leg press and squat variations to build the necessary strength.
• Ski Erg (00:05:28) - Not too shabby, but we can definitely improve!
  • Technique: Focus on your pull technique; engage your core and legs more. A strong drive will lead to a faster time.
  • Intervals: Incorporate ski erg intervals in your training. Go for short bursts of high effort followed by rest.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but not all-out in your first run. Aim for a pace that you can sustain throughout the race. Think of it like a marathon, not a sprint!
• Transitions: Focus on your transitions. Practice quick changes in training so they become second nature. Remember, every second counts!
• Mental Game: Visualize your race ahead of time. This can help you stay focused and calm during the event.
• Nutrition: Ensure you're fueling properly before and during the race. You don’t want to run out of gas halfway through!

Conclusion:

Kate, you're doing an amazing job! With a little refining on those specific segments, you’ll be unstoppable. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep up the hard work, and don’t forget to have some fun along the way! After all, if we’re not smiling while we’re sweating, are we even doing it right? 😅 Keep pushing, and I’ll be here cheering you on every step of the way. You got this! 💥

– The Rox-Coach