Kennedy Erin Hyrox Result

Overall Performance:

Hey Erin! First off, congrats on your performance at the 2024 London Hyrox event! Finishing with an overall time of 01:41:41 puts you in the top 70% of a solid field of 1480 athletes. That’s no small feat! You nailed a total running time of 50:34, which is 46 seconds faster than the average—clearly, you’ve got some runner in you! 🏃‍♀️💨

However, let’s dive into the details. Your pacing was a bit of a roller coaster; you started with a slower first run at 7:41, which was 2:05 slower than average. But hey, it’s not about how you start, it’s how you finish, right? After that, you hit a solid 5:37 on your best running lap, showing you can crank up the speed when it counts. This suggests that while you have a runner's profile, you might need to work on your starting pace to maintain momentum throughout the race.

Segments to Improve:

Alright, let’s get into those segments where there’s some room for improvement. Here are the key areas that could use some love:

• Wall Balls: 00:07:58 (02:02 slower than average)
• Roxzone: 00:08:48 (00:32 slower than average)
• Burpees Broad Jump: 00:07:43 (00:20 slower than average)
• Sandbag Lunges: 00:05:56 (00:20 slower than average)

Now, let’s break these down:

• Wall Balls:
  • Technique is key here. Make sure you’re squatting low enough to utilize your legs effectively, and aim for a steady rhythm. Try doing wall balls in intervals, focusing on form and hitting specific heights.
  • Incorporate strength training for your legs, like squats and lunges, to build power for those explosive movements. Try 3 sets of 12-15 reps of air squats, followed by 10-12 reps of wall balls.
• Roxzone:
  • This is your transition time between exercises, and it shows you might be resting too long or taking too long to get into the next zone. Work on your overall fitness with circuit training that mirrors the race format.
  • Practice quick transitions during your training. Set a timer and try to beat your own time on transitioning between exercises.
• Burpees Broad Jump:
  • Burpees can be a real killer, so let’s make them your friend! Work on your explosiveness with plyometric exercises. Incorporate box jumps and jump squats into your routine.
  • Try interval training: 30 seconds of burpees followed by 30 seconds of rest, repeat for 5 rounds. Focus on maintaining your form while keeping a steady pace.
• Sandbag Lunges:
  • These can be tough, especially after a run. Make sure your form is spot on to prevent injuries. Focus on keeping your core tight and your back straight.
  • Train with a lighter weight to perfect your form, then gradually increase the load. Incorporate walking lunges in your training, aiming for 3 sets of 10-12 reps per leg.

Race Strategies:

Now that we’ve identified where to improve, let’s talk strategy for the next race:

• Start strong but controlled. Your first run is crucial. Aim to hit a pace that feels sustainable and allows you to pick it up in the later laps.
• Focus on your breathing during the transitions. A calm breath can help you move quicker between exercises and maintain that heart rate.
• Visualize the course. Knowing what’s coming helps you prepare mentally. Picture yourself attacking those wall balls and burpees with confidence.

Conclusion:

Erin, you’ve laid a solid foundation with your running prowess, and with some adjustments and focused training, you’ll be crushing those wall balls and transitions in no time! Remember, “Success is not the result of spontaneous combustion. You must set yourself on fire!” 🔥 Keep pushing, and don’t forget to enjoy the process. After all, it’s not just about the finish line; it’s about the journey to get there.

Keep grinding, and let’s turn those weaknesses into strengths! You've got this! 💪

Cheers,

The Rox-Coach