Holdsworth Tabitha Hyrox Result

Overall Performance:

Hey Tabitha! First off, a huge shoutout for completing the 2024 London HYROX event. Finishing in the top 87% overall and top 82% in your age group is no small feat! Your overall time of 01:54:14 is impressive and shows that you've got some solid running skills, especially with a total running time that’s 05:32 faster than average – nice work! 🏆

Now, let’s talk pacing. It looks like you started a bit slower on your first run (00:07:39), which is 01:39 slower than average. As you progressed, your running times improved, especially in Running 2 and Running 3, where you really picked up the pace. This indicates that you may have held back a bit too much at the start. For someone with a strong running profile, it’s essential to hit that sweet spot early on and not leave too much in the tank. Remember, it’s a race, not a stroll in the park! 💪

Overall, you have a hybrid profile, but with a stronger inclination towards running. Your strength segments showed potential but need to catch up to your running performance. Let's work on that balance to make you an unstoppable force in future races!

Segments to Improve:

• Burpees Broad Jump: At 00:14:02, you were 05:12 slower than average and ranked in the 100th percentile. This is a significant area for improvement. Aim for explosive power and technique. Try incorporating burpee box jumps and plyometric drills into your training. A suggested drill is to perform 3 sets of 10 burpee box jumps, focusing on transitioning quickly between the movements.
• Roxzone: Spending 00:11:49 in transition is a bit on the slower side, 02:18 slower than average. To improve this, focus on your overall fitness and practice quick transitions between exercises. Set up mock races where you transition between exercises as quickly as possible. Try doing 10 rounds of 200m run followed by an exercise, then rest for 30 seconds, and aim to reduce your transition time.
• Wall Balls: At 00:07:56, this segment needs some love, being 00:58 slower than average. Focus on your squat and throw technique. Incorporate high-rep wall ball workouts and aim for 3 sets of 15-20 reps to build endurance. Remember, it’s all about that rhythm – find it and stick to it!
• Sled Pull: You clocked in at 00:07:22, which is 00:16 slower than average. To improve, focus on your pulling form and strength. Incorporate resistance band pulls and sled pulls in your workouts, aiming for 4 sets of 20m pulls with heavier weights.
• Sandbag Lunges: At 00:06:20, you were 00:12 slower than average. Try adding more weight gradually and focus on your lunge form. Aim for 4 sets of 10 lunges with a sandbag to build strength and endurance. Don’t forget to keep that front knee behind your toe!

Race Strategies:

• Pacing: Start strong but smart. Aim to maintain a steady pace in your first two runs, gradually ramping up intensity as you near the halfway point. Use your strong running skills to set a pace that you can maintain without burning out.
• Transitions: Practice makes perfect! Work on those transitions to become second nature. Have a plan for each segment, and visualize your transition before the race starts.
• Mindset: As you approach those challenging segments, remember: "It’s not about the destination; it’s about the journey." Keep that motivation high, and don’t let a tough segment get you down. You’ve got the skills to power through!

Conclusion:

Tabitha, you’ve got a ton of potential, and with a bit of focus on those segments that need improvement, you’ll be crushing more races in no time. Keep pushing your limits, and remember: "The only bad workout is the one that didn’t happen!" 💥

Stay consistent, keep that training fun, and don’t hesitate to mix in some competitive spirit. After all, what’s a race without some friendly banter? Looking forward to seeing you dominate in your next HYROX! You’ve got this!

Until next time, keep hustling! The Rox-Coach is here for you! 💪