Hatton Helen Hyrox Result

Overall Performance:

Hey Helen, first off, let’s give a huge shout-out to your performance at the 2024 London Hyrox! With an overall finish time of 01:32:58, you landed in the top 60% of 81 athletes and 10th in your age group. That's no small feat! 🎉

Now, let’s talk about your running profile. You clocked a total running time of 00:41:55, which is 02:32 faster than average. That’s impressive! You’ve definitely got the wheels to outrun many out there, especially with a best lap of 00:04:41, which shows you're no stranger to moving quick on your feet. However, it looks like you might have started a bit too slow on the first running segment, which could’ve set the pace for the rest of the race. You gave yourself a nice warm-up, but let’s see if we can get that initial burst down to unleash the beast within!

On the strength side, some segments like the Sled Push and Burpees Broad Jump could use a little more love. Your overall performance suggests you might be more of a hybrid athlete, but we need to fine-tune your strength game to complement your stellar running. Remember: “Strength does not come from winning. Your struggles develop your strengths.” Keep that in mind as we dive into the details!

Segments to Improve:

• Roxzone (00:07:45): This was a significant area where you can shave off time. You spent 01:21 longer than the 25th percentile athletes. To tackle this, focus on your transitions. Practice moving quickly between exercises, setting up your gear in advance, and minimizing downtime. Drills like “Tabata transitions” can help you train your body to keep moving in and out of work zones.
• Burpees Broad Jump (00:06:26): You were 00:48 slower than average here. It’s time to tighten up those burpees! Try breaking them down into segments during training. Do sets of burpees followed by broad jumps, focusing on explosiveness and form. Aim for speed without sacrificing technique. Consider practicing “burpee sprints” where you alternate between burpees and running short distances to get your heart rate up and improve your endurance.
• Sled Push (00:04:41): This segment was 00:28 slower than average. Strength training is essential! Incorporate sled pushes into your routine, focusing on short, heavy pushes that simulate race conditions. Try adding kettlebell goblet squats for lower body power, as they will help you generate more force. Also, practice pushing with varied heights and angles to improve overall strength and control.
• Sandbag Lunges (00:06:10): You were 00:36 slower here. To improve, add weighted lunges to your strength training regimen. Use a sandbag if you can get your hands on one! Focus on form: keep your core engaged, and don’t let your knee go past your toes. Incorporate “walking lunges” to build endurance and strength in your legs.
• Wall Balls (00:06:44): You missed the mark by 00:11 slower than average. Focus on your technique – ensure you’re getting a full squat and using your legs to launch the ball upward. Try doing wall ball sets with a focus on rhythm and consistency, gradually increasing the weight as you improve.

Race Strategies:

For your next race, consider these strategies to boost your performance:

• Pacing: Start strong! Given your running ability, aim to push your first lap a bit more aggressively. You can maintain control while still getting that heart rate up early on.
• Transition Practice: Incorporate transition drills into your training. Set up a circuit where you practice moving from one exercise to another with minimal rest. Time yourself and aim to improve with each session.
• Nutrition & Hydration: Make sure you’re fueling your body adequately before the race. Experiment with pre-race snacks to see what maximizes your energy without weighing you down.
• Mindset: Visualize your race. Picture yourself powering through those tough segments, staying focused, and crushing your goals. A strong mind is just as important as strong legs!

Conclusion:

Helen, you’ve got an amazing foundation to build on! Your speed is impressive, and with a bit of extra focus on your strength segments, you’ll be setting new personal bests in no time. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, stay positive, and don’t forget to enjoy the journey. You know what they say: every day is leg day when you’re training for Hyrox! 😄💪

Looking forward to seeing you crush it in the next race! Keep pushing your limits; you’re on the way to greatness!

— The Rox-Coach