Fanthorpe Rebecca Hyrox Result

Overall Performance:

Rebecca, you tackled the 2024 London Hyrox like a champ! With an overall time of 01:48:00, you positioned yourself in the top 77% of a fiercely competitive field. Your strongest areas were clear in your performance — you’ve got a solid running base and a tenacity that shines through in the latter part of the race. However, the pacing in your first two runs suggests you might have started a bit too conservatively, which affected your overall running time (00:55:19). You've got the makings of a hybrid athlete, but a little more speed work could really up your game. Remember, “You are not your circumstances. You are your decisions.” 💪

Segments to Improve:

Now let's break down the segments where there's room for improvement:

• Wall Balls: 00:08:34 (02:06 slower than average)
• Sled Push: 00:04:00 (00:44 slower than average)
• Run Total: 00:02:23 (compared to other segments)

Wall Balls: This is a tough exercise, and it can be a real time sink if your form isn’t spot on. Focus on your squat depth and making sure you're catching the ball at the right angle. A good drill is to do high-rep wall ball sets paired with box jumps for explosive strength. Aim for three sets of 15 reps, then immediately follow with 10 box jumps. This will help your legs adapt to the fatigue while maintaining power. And remember, when you mess up a wall ball, it’s not a “bad throw,” it’s just “improving your deadlift practice!” 😄

Sled Push: This one can be a serious leg burner. To improve your sled push, incorporate heavy sled drags into your routine. Focus on short distances (10-20 meters) with maximum effort, and gradually increase the weight as you get stronger. Also, practice single-leg squats to develop unilateral strength and stability, which is crucial for maintaining balance during the push. Don’t forget to keep your core tight and body low to maximize power. “Sleds: the only time running people over is encouraged!” 💥

Run Total: The total running time was a bit slower than average, which indicates a need for overall cardiovascular conditioning. Implement interval training, like 400m repeats at a slightly faster pace than race pace, allowing for 1-2 minutes of rest in between. This will help you build speed while improving your stamina for the longer runs. For pacing, try to find your sweet spot in the first lap that allows you to maintain energy through the later stages. “Running is a mental sport, and we’re all insane!” 🏃‍♀️

Race Strategies:

Now, let’s talk strategy. During the race, focus on keeping your heart rate in check during the running segments. Start with a moderate pace that allows you to pick up speed toward the end — think of it as a controlled burn rather than a full-on bonfire. When transitioning from runs to exercises, practice minimizing rest time. Aim for a quick sip of water and go! Work on your transition times during training by setting up mock races where you focus on moving quickly between exercises. The faster you can get in and out of each segment, the better your overall time will be.

Conclusion:

Rebecca, you have a bright future in Hyrox! With a few tweaks in your training and race strategy, you can elevate your performance to the next level. Remember: “The only limits that exist are the ones you place on yourself.” Keep grinding, stay consistent, and don’t shy away from pushing your limits. And hey, if you ever find yourself questioning why you’re doing this, just remember: you’re building the ultimate “I can do anything” body! 💪 Keep pushing, and let’s crush those segments together next time! After all, I’m here to help you unleash the beast within — The Rox-Coach!