Harriott Victoria Hyrox Result

Overall Performance:

Hey Victoria! First off, massive shoutout for conquering the 2024 London HYROX! Finishing in the top 6% of a whopping 2654 athletes is no small feat. Your overall time of 1:22:41 is impressive, especially considering you’ve outpaced the average total running time by 1:26. This indicates you’ve got some serious running chops! 🏃‍♀️

However, let’s talk about pacing. Your first running segment was a bit on the slower side, about 1:48 slower than average. It seems like you might have started a tad too conservatively, which is okay—better safe than sorry, right? But remember, it’s all about finding that sweet spot where you’re not leaving too much in the tank before hitting those strength exercises. You’ve shown you’re more of a runner, so let’s use that to your advantage!

Segments to Improve:

Time to dive into the segments that need a little TLC. Here’s what’s on the list:

• Burpees Broad Jump: 6:15 (57 seconds slower than average) - Ouch! This one definitely needs some love. Focus on technique—try to keep your core tight and use your arms to propel yourself forward.
  • Drill: Start with 5 burpees followed by a broad jump, increasing the number gradually.
  • Workout: Include a 10-minute EMOM (Every Minute on the Minute) of 3 burpees and 1 broad jump.
• Wall Balls: 4:54 (43 seconds slower than average) - You want to aim for a sweet spot where you can keep the ball moving without burning out.
  • Drill: Practice wall balls for time—see how many you can do in 1 minute, rest, and repeat 5 times.
  • Workout: Incorporate wall balls into your HIIT sessions to build endurance.
• Roxzone: 6:32 (39 seconds slower than average) - Transition time is key! Let’s speed this up.
  • Drill: Time your transitions between exercises during training to mimic race conditions.
  • Workout: Focus on overall fitness with circuit training that reduces downtime.
• Farmers Carry: 2:37 (29 seconds slower than average) - Grip strength is crucial here.
  • Drill: Incorporate carries into your routine—try to increase the weight gradually.
  • Workout: Mix farmers carries into your runs to condition yourself for carrying and running simultaneously.
• Sled Pull: 5:06 (6 seconds faster than average) - Not too shabby, but there’s always room for improvement.
  • Drill: Focus on a strong starting position and explosive pulls. Practice short distance sled pulls.
  • Workout: Combine sled pulls with short runs for endurance.
• Sandbag Lunges: 4:17 (2 seconds faster than average) - Let’s turn this into a strength!
  • Drill: Practice lunges with added weight to build strength.
  • Workout: Include lunges in your leg day routines for better endurance.

Race Strategies:

Now that we know where to improve, let’s talk strategy for the next race. It’s all about pacing and transitions:

• Pacing: Start with a steady pace on your first run, aiming to hit your average split. It’s better to feel strong on the next segments than to go out too hot and fizzle out.
• Transitions: Get in and out of your transitions like you’re on a mission. Practice those transitions in training to make them second nature—think of it like a pit stop in a car race!
• Mindset: Keep a positive attitude. Remember, “The only bad workout is the one that didn’t happen.” 💪

Conclusion:

Victoria, you’re already in the top tier of athletes in your age group, so take a moment to appreciate that! But there’s always room to level up—after all, improvement is the name of the game. Picture yourself smashing those burpees and lunges like you’re dodging traffic in London! 😂

Keep pushing, stay focused, and don’t forget to have fun! You’ve got the potential to crush those segments and bring home an even better time next round. Remember, “Success is not final, failure is not fatal: It is the courage to continue that counts.” Keep that fire burning, and let’s see what you can achieve next time!

With strength and determination,

The Rox-Coach 💥