Millyard Debbie Hyrox Result

Overall Performance:

Debbie, first off, congratulations on completing the 2024 London Hyrox event! Finishing in the top 60% overall and the top 55% in your age group is no small feat, especially in a competitive field of 1525 athletes. Your overall time of 1:37:36 showcases your dedication and hard work. You’ve got a solid foundation, and it’s clear you have a more runner-oriented profile, considering your total running time of 48:40, which is faster than average. This means you’ve got the speed, but let's work on that strength to make you a well-rounded powerhouse! 💪

Looking at your pacing, you might have started off a bit too conservatively in the first running segment (6:46). You’re capable of faster speeds, as evidenced by your best running lap of 5:15 in the second segment. Finding that sweet spot where you can push harder without burning out too early will be key for your next race. Remember, it’s not just a race; it’s a test of endurance, strength, and mental fortitude. “The only way to get better is to get comfortable being uncomfortable.”

Segments to Improve:

• Wall Balls (6:59): This segment was significantly slower than average. Focus on your form—ensure you're getting full depth in your squat, and aim for a consistent rhythm. Try practicing with a lighter ball to focus on speed and explosiveness. Consider incorporating sets of 10-15 reps with a focus on quick transitions.
• Farmers Carry (2:45): A 19-second slower performance indicates a need for grip strength and core stability. Try incorporating Farmer's carries into your routine with heavier weights. Aim for distance rather than time, focusing on maintaining posture and core engagement throughout the movement.
• Sled Push (3:15): The sled push can be a killer, but you can conquer it! Work on your technique—lower your hips and drive through your legs. Incorporate resistance sled training once a week with progressive overload, focusing on both speed and strength. Consider a sprint interval session immediately after sled work to simulate race fatigue.
• Burpees Broad Jump (6:57): This segment was performed at a pace that could use improvement. Focus on your transition between the burpee and the broad jump; ensure you're explosive off the ground. Work on drills that combine burpees and jumps to build that muscle memory. Try 5 rounds of 10 burpees followed by 5 broad jumps, resting only as needed for recovery.

Race Strategies:

• Start Strong, Not Slow: Use your running strength to your advantage. Start your race with a slightly aggressive pace in the first two running segments. This will set the tone for your performance. You don’t want to be the tortoise in this race; you want to be the hare—just not too fast too soon!
• Transition Time (Roxzone): Your Roxzone was 7:58, which is 16 seconds slower than average. Aim to minimize your rest between exercises. Practice quick transitions in training. For example, set a timer and see how many rounds of exercises you can complete in a minute, focusing on minimal downtime.
• Nutrition & Hydration: Ensure you’re properly fueled before the race. A balanced meal that includes carbs and protein hours before your start can make a big difference. Don’t forget to hydrate! You want to be the Energizer Bunny, not a wilted plant.
• Mindset: Remember, it’s about mental resilience as much as physical capability. When you feel like quitting, remind yourself why you started. “You are your only limit.” Keep pushing past the discomfort!

Conclusion:

Debbie, you’ve shown great promise and performance in this Hyrox race. With your running background, you have a strong base to build upon. Focus on turning those weaker segments into strengths, and you’ll see your overall performance skyrocket in no time. Remember, every champion was once a contender that refused to give up. “It’s not about being better than someone else; it’s about being better than you were yesterday.” Keep pushing, keep training, and keep believing in yourself! 💥🏆

Embrace the grind, and let’s transform those weaknesses into strengths. You’ve got this, and I’m here to help you every step of the way! This is Rox-Coach, signing off—let’s get to work!