Edwards Rebecca Hyrox Result

Overall Performance:

Rebecca, first off, let’s celebrate your achievement! Finishing in the top 34% overall and top 35% in your age group is no small feat. You crushed it with a time of 01:27:30, and your total running time of 00:39:49 shows that you have a runner's profile. You're 5:08 faster than average on the run, which is impressive! However, your pacing strategy might need a little tweaking. Starting off with a slower pace in the first running segment (00:06:19) could’ve checked your momentum. You found your stride in the second lap, clocking in at 00:04:28, which is fantastic! It seems like you have the endurance and speed to excel, but we need to sharpen that strength to match your running prowess. Remember, “You can't climb the ladder of success dressed in the costume of failure.” Keep pushing! 💪

Segments to Improve:

• Wall Balls (00:07:41): This segment took a toll on your overall time. Focus on your technique. Aim for a consistent squat depth and ensure that you’re using your legs to generate power, not just your arms. Incorporate high-rep wall ball workouts into your routine, such as 3 sets of 20 reps with a focus on form. Also, use a lighter ball for speed work.
• Burpees Broad Jump (00:08:05): Burpees can be a killer, but they can also be your best friend. To make them more efficient, practice the motion with a focus on explosiveness. Try sets of 10 burpees followed by a broad jump. Aim for 3 sets of this combo, gradually increasing the speed while maintaining form. Remember, “If you’re not getting better, you’re getting worse!”
• Sled Pull (00:05:45): A strong core and grip are essential for an efficient sled pull. Work on your grip strength with farmer’s walks and core stability with planks and Russian twists. Schedule a specific sled pull day where you focus on shorter, heavier pulls (5 sets of 20 meters) to get used to the resistance.
• Sled Push (00:02:54): Similar to the sled pull, your form is crucial here. Focus on keeping your chest up and driving with your legs. Practice short bursts of power, like 5 sets of 10 meters at max effort, to develop explosiveness. Challenge yourself with heavier weights to build strength.

Race Strategies:

• Pacing: In future races, start at a more moderate pace, especially in the first running segment. Allow your heart rate to gradually build, so you don’t burn out too early.
• Transitions: Your Roxzone time (00:07:04) suggests that there is room for improvement. Work on your transitions by setting up mock races where you simulate moving from one station to another quickly. A good rule of thumb is to practice a quick shakeout run after each strength segment to keep your legs fresh.
• Breathing Techniques: Focus on your breathing during high-intensity segments. Deep diaphragmatic breathing can help manage fatigue and improve your endurance.
• Mindset: Visualize each segment before the race. See yourself executing flawlessly. Remember, “The mind is the limit. As long as the mind can envision it, you can do it.”

Conclusion:

Rebecca, you have the heart of a lion and the legs of a gazelle! 🦁🏃‍♀️ By focusing on the areas outlined, you can turn weaknesses into strengths and elevate your game even further. Embrace the grind, and remember that the only bad workout is the one you didn’t do. Keep pushing your limits, and let’s get ready to conquer the next race! You’ve got this! 💥

Stay strong and keep hustling,

The Rox-Coach