Mcternan Madelaine Hyrox Result

Overall Performance:

Madelaine, you crushed it out there at the 2024 London Hyrox! Finishing with an overall time of 01:49:11 puts you in the top 82% of 1480 athletes—nice work! Your total running time of 00:47:34 is impressive, especially being 07:25 faster than the average. You definitely have a strong runner’s profile, which is clear from your ability to maintain pace in the second half of the race. However, it seems like you started a bit slower than average in the first running segment. A little pacing strategy could have you flying even higher up the ranks! 🚀

While your running stamina is on point, there are a few segments where you can really dial it up. Your performance in the strength-based segments, like the Sled Push and Sled Pull, suggests that we need to focus on building that power to complement your already stellar running. Let’s turn those “meh” moments into “wow” moments!

Segments to Improve:

• Wall Balls: You clocked in at 00:09:11, which is 02:39 slower than average. This segment is all about technique and endurance. To improve, work on your squat depth and explosiveness. Try doing wall ball drills at varying heights and focus on your breathing rhythm while performing them.
  • Drill: Perform 4 sets of 15 wall balls, focusing on keeping your core tight and your movement fluid. Rest only 30 seconds between sets.
• Sled Pull: At 00:09:10, this was another slower segment (02:04 behind). You’ll want to increase your strength and technique here. Focus on a powerful pull and efficient movement.
  • Drill: Incorporate sled pulls into your weekly routine, aiming for 5 sets of 20 meters, focusing on short, powerful strides. This will build strength while also improving your transition into running segments.
• Roxzone: Your 00:10:40 time was 01:39 slower than average, indicating that you might be spending too much time transitioning. Work on your overall fitness and get comfortable with quick changes.
  • Drill: Set up a circuit that mimics race transitions. Include exercises like burpees, kettlebell swings, and a short run, with minimal rest between exercises to simulate race conditions.
• Burpees Broad Jump: You took 00:09:00 here, which is 00:44 slower than average. Work on your explosive power and stamina.
  • Drill: Incorporate plyometric exercises like box jumps or tuck jumps into your routine, focusing on explosive movements. Aim for 3 sets of 10 jumps with a 1-minute rest.
• Sled Push: At 00:04:26, this was 01:06 slower than average. Focus on building leg strength and core stability.
  • Drill: Dedicate a day to sled work—try pushing the sled for 5 sets of 30 meters, focusing on maintaining form and pushing through your heels.
• Farmers Carry: Your time of 00:02:52 was 00:14 slower than average. Building grip strength is key here.
  • Drill: Practice farmers carries with heavy kettlebells for 4 sets of 40 meters. Focus on keeping your shoulders back and core engaged.

Race Strategies:

• Pacing: Start your first running segment a little faster. You want to feel strong in the first half to help carry you through the latter parts.
• Transitions: During the Roxzone, visualize your next exercise. This mental preparation can help reduce your time between zones significantly.
• Nutrition: Ensure you’re well-fueled before the event. Simple carbs 30 minutes before starting can provide that extra push without weighing you down.
• Breathing Techniques: Practice controlled breathing during the segments. It will help you stay calm and focused, especially in the strength segments!

Conclusion:

Madelaine, you’re on the right track with some stellar running times! Remember, every athlete has room to grow, and with a little focus on those strength segments, you’ll be smashing your personal records in no time. As they say, “It’s not about being the best. It’s about being better than you were yesterday.” Keep that in mind as you train, and don’t forget to smile while you’re at it. You’ve got this! 💪💥

Let’s get to work and turn those weaknesses into strengths. Together, we’ll make sure you’re not just racing; you’re dominating! This is The Rox-Coach, and I’m here to help you level up! 🏆