Dearden Emma Hyrox Result

Overall Performance:

Hey Emma! First off, huge congrats on crushing the 2024 London HYROX Pro event with a stellar overall time of 01:13:26, landing you in 22nd place overall—top 13% of 165 athletes! That’s no small feat. You’ve got a natural runner’s profile, clocking in a total running time of 00:33:29, which is 02:47 faster than the average. But don’t let those legs run away with you just yet! Your pacing in Running 1 was a bit on the slower side, which could have cost you some precious seconds right out of the gate. It’s like starting a race with a cup of coffee instead of a shot of espresso—great for relaxation, not so much for speed! 🏃‍♀️💨

Now, with your performance in mind, it looks like you've got some solid strengths in running, but a few areas in strength endurance need a little TLC. With a solid finish in the top percentile of runners, you've shown that your legs can carry you. However, your segments like the Sled Pull and Wall Balls are currently dragging you down like a heavy backpack on the last mile of a long run. Let’s turn those weaknesses into strengths, shall we?

Segments to Improve:

• Roxzone (00:05:31, 71 Percentile Rank): This segment indicates you spent a bit too long transitioning between exercises. To tighten this up, focus on your overall fitness and practice quick transitions in training. Consider circuit workouts that mimic race day scenarios, where you flow from one exercise to another with minimal downtime. For example, set up a mini-HYROX course and practice moving through each station quickly, focusing on reducing your transition time by 10-15 seconds in each practice session.
• Sled Pull (00:05:38, 76 Percentile Rank): This is a tough one for many. To improve this, work on your pulling technique. Incorporate resistance band pulls and sled drags in your training. Aim for 3 sets of 30-50 meters at race intensity, focusing on maintaining a strong posture throughout. Also, include lat pulldowns and seated rows to build upper body strength, which is crucial here. Think of it as pulling your life decisions in the right direction—one strong pull at a time! 💪
• Wall Balls (00:05:31, 63 Percentile Rank): You need to get your form dialed in! Focus on your squat depth and the trajectory of the ball. Aim for 4 sets of 15-20 reps with a lighter weight to perfect your technique before adding more weight. Remember, it’s not just about throwing the ball; it’s about throwing it like you mean it! If you’re feeling extra ambitious, try adding in some wall ball intervals right after your runs to simulate that fatigue and build endurance.
• Burpees Broad Jump (00:04:20, 58 Percentile Rank): These can be a killer, but they’re also a great opportunity for improvement. Work on your explosive power with box jumps and burpee variations. Try to incorporate a strength circuit that includes 5 rounds of 10 burpees followed by 5 broad jumps. Keep a stopwatch handy; you’ll want to track your time each week to push yourself! Remember, burpees are like life—sometimes you just have to jump in and hope for the best!
• Farmers Carry (00:02:26, 77 Percentile Rank): To improve your grip and core strength here, include farmer's carries in your weekly routine. Aim for 4 sets of 40-meter carries, alternating between heavier weights and lighter ones. Also, implement deadlifts and shrugs to build that upper back strength. Just think of it as carrying all your grocery bags in one trip—because who wants to make two trips? 😂
• Sled Push (00:03:26, 51 Percentile Rank): This is a tough segment, so let’s focus on improving your pushing power. Work on your leg drive with squat variations and sled pushes at increasing weights. Incorporate interval training with the sled—push for 20 seconds, rest for 10, and repeat. Your legs will thank you later!

Race Strategies:

• Pacing: Start strong but don’t let your excitement lead you to burn out. Maintain a steady pace in the first running segment; it’s better to finish strong than to start fast and fizzle out.
• Transitions: Practice your transitions during training. Lay out your gear in a way that allows for quick changes. Every second counts, so treat your transitions like a relay race—smooth and speedy.
• Nutrition: Fuel your body with the right nutrition leading up to the race. Consider a mix of carbohydrates for energy and protein for muscle recovery. Think of it as filling your tank with premium fuel before a long drive.
• Mindset: Keep a positive mindset throughout the race. Visualize each segment as a small victory. If things get tough, remember why you’re doing this—you’re a warrior in the HYROX arena!

Conclusion:

Emma, you’ve got the raw talent and the running skills to go far; now it’s all about refining those areas that need a little extra love. Remember, “Success is not final; failure is not fatal: It is the courage to continue that counts.” Keep pushing, keep improving, and those weaknesses will transform into strengths before you know it. Each training session is a step closer to your goals, and every drop of sweat is just proof of your dedication. You've got this! 💥

So, lace up those shoes and get ready to crush it in your next race. If you can take on HYROX, you can take on anything. I’m here for all your coaching needs—let's keep reaching for greatness together!

Catch you in the roxzone,

The Rox-Coach