Dobie Katy Hyrox Result

Overall Performance:

Hey Katy! First off, congrats on completing the 2024 London Hyrox! You finished with an overall time of 01:52:44, landing you in the top 85% of a whopping 1480 athletes. You also managed to secure a spot in the top 83% of your age group, which is no small feat! 🏆

Now, let's talk about your pacing. It seems like you started a bit slower in the first running segment (07:56), which was 02:02 slower than the average. This could be a strategy you can refine—perhaps you were saving some energy for the strength exercises, but that initial slow pace left some time on the table. However, you picked it up nicely in the subsequent running segments, with a total running time of 52:58, which is 03:12 faster than average. This suggests you might have a strong runner profile, but there's definitely room for improvement in those strength segments. After all, Hyrox isn't just about running; it's a test of strength and endurance!

Segments to Improve:

Now, let’s dive into the segments where you can flex those muscles a bit more and turn weaknesses into strengths:

• Wall Balls (10:52): Ouch! That's a tough one—almost 04 minutes slower than average! Consider incorporating more explosive squats into your training. A great drill is the Wall Ball Shot itself: aim for a target that's just above your head, focusing on a full squat and explosive upward motion. Perform 3 sets of 15 reps twice a week. Also, don't forget your core! A strong core supports better form and power.
• Sandbag Lunges (08:20): This segment definitely needs some love. Try doing weighted lunges with a kettlebell or a sandbag. Focus on your form: keep your front knee behind your toes and engage your core. 4 sets of 10 lunges per leg, 2 times a week, should help you find that rhythm.
• Farmers Carry (02:57): You're only 13 seconds slower than average here, but we can push for more! Work on your grip strength with farmers carries in your training. Walk for 30 seconds holding heavy dumbbells or kettlebells, then rest for 30 seconds. Repeat for 5 rounds. This will not only help in Hyrox but also make you the envy of your gym buddies. 💪
• Burpees Broad Jump (08:20): This segment could use some pep in its step! Incorporate burpee broad jump drills into your routine. Aim for 5 sets of 10 reps, focusing on explosiveness and landing softly. A good burpee is a happy burpee—make sure your form is tight!
• Roxzone (09:35): While you weren't resting longer than average, you can definitely improve your transition time. Practice quick transitions between exercises. Set a timer for 2 minutes and see how many exercises you can complete while minimizing rest. This will help you get in and out of those stations faster!

Race Strategies:

During your next race, consider starting your first run at a slightly faster pace—think of it as a warm-up for your strength work. You want to get your heart rate up without emptying the tank. Keeping a steady pace in the first segment will allow for better performance in the subsequent exercises.

Also, remember to hydrate well beforehand and focus on your breathing during those tough strength segments. Set mini-goals: "Just get through these 10 wall balls, and I can breathe!" Mental strategies can often help you push through those tough moments. Every time you feel like slowing down, just remember: “Pain is temporary, pride is forever!” Keep that fire burning! 🔥

Conclusion:

Katy, you've got the potential to elevate your Hyrox game significantly. Your running is strong, but with some targeted strength training and strategic pacing, you'll be crushing those segments in no time. Remember, progress takes time, but every rep counts. Keep pushing yourself, and don’t hesitate to take rest days to recover—after all, even the best athletes need to recharge! 💥

Stay focused, keep that smile on your face, and remember: “It’s not about being the best. It’s about being better than you were yesterday.” Let’s get after it, and I’ll be here to support you every step of the way. This is The Rox-Coach signing off! 🚀