Martin Charlotte Hyrox Result

Overall Performance:

Hey Charlotte! First off, congrats on completing the 2024 London Hyrox! Finishing in the top 88% overall and 84% in your age group is no small feat. With an overall time of 01:57:46 and a total running time of 00:50:55, that’s an impressive 7:30 faster than the average! You’ve got a solid running profile that shines through, especially with your best running lap at 00:05:49. It seems like you have a natural affinity for running, which is great. However, your pacing in the first running segment was a bit slower than average, which suggests you might have started a touch too conservatively. Remember, in Hyrox, the only thing you should be pacing is your breath, not your speed!

Your Roxzone time was slightly better than average, indicating that you didn’t dawdle too much between exercises. But we can definitely tighten that up even more. It’s all about turning those transitions into a well-oiled machine. Let’s dig into the areas where we can turn your weaknesses into strengths!

Segments to Improve:

• Sandbag Lunges (00:09:22): This segment really held you back, being 2:30 slower than average. Focus on building strength in your legs and core. Incorporate weighted lunges and walking lunges into your routine to develop power and endurance. Aim for a 3x10 approach, increasing weight gradually. During lunges, ensure that your knee stays behind your toes to avoid injury.
• Wall Balls (00:09:03): At 1:25 slower than average, we need to work on your explosive power and coordination. Practice wall ball throws focusing on your squat depth and the height of your throw. Incorporate jump squats and medicine ball slams to enhance your explosive strength. Try to do 3 sets of 15 reps while keeping your form sharp!
• Rowing (00:07:08): A full 1:10 slower than average. To improve, focus on your technique first—keep your back straight, engage your core, and push through your legs. Try interval rowing sessions where you row hard for 30 seconds, then recover for 1 minute. Do this for 15-20 minutes to build both power and endurance.
• Burpees Broad Jump (00:09:54): This segment was 35 seconds slower than average. Let’s work on your explosiveness and endurance. Incorporate burpee to broad jump drills, focusing on both speed and technique. Aim for 4 sets of 10 reps, maintaining a steady pace throughout.
• Sled Pull (00:08:36): At 58 seconds slower than average, consider incorporating more sled pulls in your training. Focus on your grip strength and leg drive. Try doing sled pulls with varying weights to build strength. Aim for 5 sets of 30 meters, ensuring you maintain a steady pace.
• Farmers Carry (00:03:35): This was 48 seconds slower than average. To improve, work on your grip strength and core stability. Use heavy dumbbells or kettlebells and take them for a walk—aim for 4 sets of 40 meters. Remember, keep your shoulders back and engage your core!

Race Strategies:

• Pacing: Start strong but not too strong! You’ve shown that you can run fast, so maintain an even pace from the get-go, especially in the first running segment. This will help you conserve energy for the later exercises.
• Transitions: Work on your transition time between exercises. Practice quick changes in your training by setting up mock races where you minimize downtime. Every second counts, and a smooth transition can save you precious time!
• Nutrition: Fuel your body right before and during the race. A good pre-race meal that includes carbs and protein can make a significant difference.

Conclusion:

Charlotte, your performance at the London Hyrox is an awesome foundation to build upon. Remember, every setback is an opportunity to come back stronger! As David Goggins would say, “The only thing more contagious than a good attitude is a bad one.” Keep that good attitude and work on those areas for improvement. With focused training, you’ll turn those weaknesses into strengths faster than a sled push on race day! 💪💥

Let’s get after it, and remember: “Success isn’t owned, it’s leased. And rent is due every day.” Keep pushing, stay motivated, and let’s crush those future races together. You’ve got this!

Yours in strength and determination,

The Rox-Coach