Evans Hannah Hyrox Result

Overall Performance:

Hannah, you should be proud of your performance at the 2024 London Hyrox event! Finishing with an overall time of 01:36:34 puts you in the top 57% of a competitive field of 1525 athletes. You ranked 68th in your age group, demonstrating that you’re in the mix with the best of them. 💪

Your total running time of 00:48:31 was a solid 25 seconds faster than average, showcasing your strength as a runner. However, we noticed some pacing issues, particularly at the start. Your Running 1 split was 01:21 slower than average, suggesting that you might have started a bit conservatively. This could have affected your momentum early on. You generally have a better running profile, but we need to dial in your transitions and strength segments to elevate your overall performance.

Segments to Improve:

Now, let’s break down those segments where you can really turn the tide:

• Burpees Broad Jump (00:07:52) - This segment was 58 seconds slower than average. Focus on explosive power and rhythm. Try drills like “Burpee to Box Jump” to build explosive strength. Aim for 3 sets of 10 reps with a 1-minute rest in between.
• Wall Balls (00:06:16) - You were 45 seconds slower than average here. Work on your squat depth and throw technique. Integrate 3 sets of 15 reps into your training, focusing on form and breathing. Utilize a heavier ball for strength development, but ensure you maintain proper technique to avoid injury.
• Sandbag Lunges (00:05:40) - This was 25 seconds slower than average. Focus on strength endurance. Incorporate weighted lunges with a sandbag in various directions (forward, backward, lateral). Aim for 4 sets of 12 reps each leg, resting 1 minute between sets.
• Roxzone (00:08:32) - Your transition time was 52 seconds slower than average. Improving overall fitness and practicing quick transitions is key. Consider doing “Tabata Drills” where you alternate between exercises with minimal rest. This will help simulate the race environment and improve your transition speed.

Remember, Hannah, it’s not about how hard you can work but how smart you can work. Adjust your training to focus on these segments, and watch your performance soar! 🏆

Race Strategies:

On race day, pacing is crucial. Start strong but not too fast! Aiming for negative splits can help optimize your performance. Here’s a game plan:

• Warm-Up - Incorporate a dynamic warm-up routine to prepare your muscles. This includes high knees, butt kicks, and dynamic stretches.
• Pace Yourself - Keep an eye on your watch during the first running segment. Aim for a pace that feels sustainable, not too fast. You can always pick it up in the later running segments!
• Stay Hydrated - Make sure to hydrate properly before and during the event. A hydrated athlete performs better!
• Transition Practice - Incorporate transition practice into your training. Use a stopwatch to time how quickly you can move from one exercise to the next.
• Mindset - Keep a positive mindset throughout the race. Remember David Goggins' words: “The only way that you can get to the other side of this is to go through it.” Embrace the challenge!

Conclusion:

Hannah, you’ve got the potential to turn these weaknesses into strengths. With targeted training, improved transitions, and a solid race strategy, you’ll be smashing your own records in no time. Remember, every setback is a setup for a comeback! 💥

Keep pushing your limits. The only thing standing between you and your goal is the story you keep telling yourself. So let’s rewrite that story, one burpee at a time! You’ve got this! 💪

Stay strong and keep grinding. I’m here to support you every step of the way. This is The Rox-Coach, ready to help you unleash your full potential! 🚀