Kewley Carol Hyrox Result

Overall Performance:

Hey Carol! First off, a big shoutout for completing the 2024 London HYROX race. Finishing in the top 78% overall and 75% in your age group is no small feat! 🚀 Your overall time of 01:46:36 is commendable, especially with a total running time of 00:48:08, which is 5:11 faster than average. This shows you’ve got some solid running legs! 🏃‍♀️ It seems you're more of a runner than a strength athlete, so let’s capitalize on that strength while also building up your weaknesses.

Your pacing strategy could use a little tweaking. Starting your first running segment a bit slower than average (1:12 slower) might have cost you some time overall. While you picked up the pace in the subsequent runs, those initial moments set the tone for the rest of your race. Remember, it’s not a sprint; it’s a HYROX! Pace yourself wisely to maximize your energy for the more demanding segments ahead.

Segments to Improve:

Now, let’s dive into the segments that could use a little TLC. Here are your top three offenders:

• Sled Push (00:04:40) - 97th Percentile: Ouch! This was a tough one. Your sled push time was significantly slower than average. To improve, focus on strength-building exercises like front squats and deadlifts. Incorporate sled drags and pushes into your weekly routine, aiming for progressive overload. Try doing sets of 5 to 10 meters for time, resting briefly between sets to simulate race conditions.
• Sled Pull (00:11:04) - 99th Percentile: This segment is crying out for attention! To turn this into a strength, try banded rows and TRX rows to build upper body strength. Additionally, practice sled pulls with a focus on form—keep your core tight and use your legs to drive the movement. You can also do intervals of pulling with varying weights to build your endurance.
• Wall Balls (00:08:33) - 85th Percentile: Wall balls are a real burn, but they shouldn’t be a dealbreaker. Focus on your squat depth and explosive power. Incorporate front squats and medicine ball slams into your workouts. Practice wall ball throws in sets of 10 to 15, focusing on form—keep your elbows high and push through your heels. Rest only as needed between sets to build endurance.

Additionally, your Roxzone time of 00:09:10 indicates you might be taking a bit too long to transition between exercises. This can be improved by enhancing your overall fitness and practicing quick transitions in training. Try timing yourself during practice sessions to get quicker at moving from one exercise to the next. Remember, every second counts!

Race Strategies:

Race day strategies can make or break your performance. Here are some tactical tips:

• Start Steady: As mentioned, your first running segment is key. Start at a pace you can maintain, rather than going all out. This will keep your energy levels balanced for the tougher segments ahead.
• Break It Down: Visualize the race in segments. Focus on completing each segment rather than the entire race. This will help keep you mentally engaged and less overwhelmed.
• Hydration & Nutrition: Don’t forget to hydrate before and during the race. A well-timed gel or snack can keep your energy levels high during the event!

Conclusion:

Carol, you’ve done an amazing job, and with a few tweaks here and there, there’s no telling how much more you can achieve! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing your limits, and don’t forget to enjoy the journey! 💪

Lastly, if anyone ever asks you how you pulled off that time, just tell them you’re in a committed relationship with the wall ball—after all, it’s a love-hate thing! Keep hustling, and remember that every workout is a step closer to your goals. You’ve got this! 💥

Yours in fitness,

The Rox-Coach