Elmy Rebecca Hyrox Result

Overall Performance:

Rebecca, you crushed it at the 2024 London Hyrox, finishing with a time of 01:26:11. That's no easy feat! Coming in at 75th overall out of 165 athletes puts you in the top 45%, and being 16th in your age group shows you’re right in the mix with some formidable competition. Your best running lap at 00:04:42 is impressive, indicating you have the speed to compete. However, we need to address your pacing strategy, particularly in the first running segment where you were 1:11 slower than average. It seems like you might have started out too conservatively. Let's dial in your pacing to maximize your performance across the board. Overall, your profile suggests you're more of a hybrid athlete, but with some tweaks, we can sharpen your running performance while maintaining that solid strength base.

Segments to Improve:

• Sled Push (00:04:58): This is a significant area for improvement, as you were 57 seconds slower than average. To tackle this, focus on strength training that emphasizes lower body power. Incorporate exercises like:
  • Heavy sled pushes with varied weights to build explosive strength.
  • Leg press and squats to increase overall leg power.
  • Resisted sprints using a sled or bands to mimic the dynamics of the sled push.
• Total Running Time (00:41:26): Your total running time was 8 seconds slower than average, indicating a need for more running endurance and efficiency. To improve this:
  • Long runs: Schedule one long, slow distance run per week to build endurance.
  • Interval training: Incorporate speed work once a week, alternating between fast and slow paces to boost your running economy.
  • Tempo runs: Run at a challenging but sustainable pace for a set distance to build your lactate threshold.

Race Strategies:

During the race, strategy is key. Here are some tailored strategies that could enhance your performance:

• Pacing Plan: Start your first run at a pace slightly faster than your average running speed but still comfortable. Monitor your heart rate to avoid early fatigue. Keep that heart rate in check—remember, it's not a sprint to the finish line, it’s a marathon with some fun obstacles along the way!
• Transition Efficiency: Your Roxzone was 1:14 slower than average. Practice transitioning between exercises to minimize downtime. Use a clock or timer during training to simulate race conditions, and aim to shave off those seconds. Think of it as a game of 'how quick can you be'—because who doesn’t love a good challenge?
• Nutrition and Hydration: Make sure you’re well-fueled before the race. Carbs are your friends! And don’t underestimate the power of hydration. You can’t run on empty—or on dehydrated muscles!

Conclusion:

Rebecca, every race is a learning experience, and you’ve got the grit to take it all in stride. As you work on these areas, remember: “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” (Thanks, Rocky!) Every second counts, and with some targeted strategies, you'll be primed to shave off those minutes and push into the top ranks. Don’t forget to enjoy the process—after all, Hyrox isn’t just about the numbers; it’s about the journey and the amazing community of athletes like you! 💪 Keep pushing, and let's smash those goals together! You got this!

Stay strong, stay focused, and keep hustling. I'm here for you—The Rox-Coach.