Gedney Juliana Hyrox Result

Overall Performance:

Juliana, you rocked the 2024 London Hyrox with an overall time of 01:58:38, placing you in the top 88% overall and top 87% in your age group. That’s a solid performance, showing you have the grit and determination to push through. Your total running time of 52:20 is impressive—6:52 better than average—indicating you have a strong runner profile. However, your pacing in the initial running segment (7:28) was a bit slower than average, which may have impacted your overall performance. Remember, the race is a marathon, not a sprint! You want to start strong but not so hot that you burn out halfway through. It’s all about finding that sweet spot where you can maintain your pace without sacrificing your strength in the later segments.

Segments to Improve:

Alright, let’s break down where you can really sharpen your performance. Here are the three segments that need a little TLC:

• Burpees Broad Jump (00:13:44) - This segment was a tough one for you, clocking in 4:17 slower than average. The combination of burpees and broad jumps can be grueling, but we can tackle this head-on.
  • Drill: Burpee Technique - Focus on form! Ensure you’re dropping your chest to the ground and exploding up with power. Practice 3 sets of 10 reps with 30 seconds rest.
  • Drill: Broad Jump Practice - Work on your jumping technique. Try box jumps or standing broad jumps focusing on explosiveness. Aim for 3 sets of 5 jumps, resting 1 minute between.
  • Combining Drills: After practicing each separately, combine them into a circuit. 5 burpees, followed by 5 broad jumps, rest for 1 minute, and repeat 5 times.
• Wall Balls (00:09:41) - This segment was a challenge as well, being 2:01 slower than average. Wall balls require both strength and endurance.
  • Drill: Wall Ball Form - Focus on your squat depth and ensure you’re using your legs to generate power. Aim for 4 sets of 15 reps, gradually increasing the weight.
  • Drill: Core Strength - Stronger abs mean powerful wall balls. Incorporate planks and medicine ball twists into your routine. 3 sets of 30-second planks and 15 twists each side.
  • Workout: Wall Ball Intervals - 20 seconds of wall balls, followed by 10 seconds of rest for 8 rounds. This will help improve endurance and speed during the race.
• Sandbag Lunges (00:07:19) - Clocking in 42 seconds slower than average, we can improve your transitions and efficiency here.
  • Drill: Lunge Mechanics - Focus on your form during lunges. Make sure your front knee doesn’t extend past your toes. 3 sets of 10 lunges per leg.
  • Drill: Carry Workouts - Carry a sandbag while lunging to simulate race conditions. 3 sets of 5 lunges per leg with the sandbag.
  • Workout: Circuit Training - Incorporate lunges into a circuit with other exercises (e.g., push-ups, squats) to elevate your heart rate and increase endurance. 5 rounds of 10 lunges, 10 push-ups, and 10 squats.

Race Strategies:

Now, let’s talk strategy for your next race. Here are some tactical tips to implement:

• Pacing: Start with a conservative pace on the first run. You want to feel like you could keep going at the end of the first segment. It’s about endurance, not just speed!
• Transition Time: Work on minimizing your roxzone time. Practice quick transitions between exercises in your training. Visualize your next exercise as you finish the last one to keep the momentum going.
• Breathing: Keep your breathing steady during strength segments to maintain endurance. Inhale through your nose for a few counts and exhale through your mouth to regulate your heart rate.

Conclusion:

Juliana, you’ve got the heart of a lion and the spirit of a champion! Remember, “You are never too old to set another goal or to dream a new dream.” Let’s turn those weaknesses into strengths and crush your next Hyrox event! You’ve proven you can run like the wind; now let’s build up that strength to match. Keep pushing, keep grinding, and remember to have fun along the way. Every rep, every jump, every breath counts. Let’s get after it! 💪🏆

Your coach, The Rox-Coach