OttleyGooch Elizabeth Hyrox Result

Overall Performance:

Elizabeth, first off, let me give you a massive shout-out for your performance in the 2024 London Hyrox! Finishing with a time of 01:48:08 puts you in the top 78% overall and 76% in your age group. That’s no small feat! Your total running time of 00:46:38 is impressive, especially considering it’s 07:45 faster than the average. Clearly, you've got those running legs! 🏃‍♀️💨

However, your pacing strategy in the early running segments might need some adjustment. Starting off with Running 1 at 00:06:57 was 01:07 slower than average, which suggests you may have held back a bit. Remember, the race is a marathon, not a sprint—but finding the right balance is key. The fact that you performed better in the latter running segments indicates you could have ramped up the pace earlier on without burning out. In summary, you have a strong runner profile, and enhancing your strength across various Hyrox zones will take your performance to the next level!

Segments to Improve:

Now, let’s dive into those segments that could use some love and attention:

• Wall Balls (00:08:09) - This segment was 01:47 slower than average, which is a significant chunk of time. Wall balls require not just strength but also rhythm and technique. Focus on:
• Drills: Incorporate sets of wall balls into your workouts, starting with lighter weights to perfect your form. Aim for high reps at a controlled pace before increasing the weight.
• Form Correction: Ensure your squat depth is sufficient and that you’re using your legs to drive the ball upwards, not just your arms.
• Burpees Broad Jump (00:09:17) - With a 01:10 deficit, this might be a good time to work on explosive power. Try these:
• Drills: Include plyometric exercises like box jumps or broad jumps into your routine. Focus on explosive movements that mimic the burpee's action.
• Techniques: Practice transitioning smoothly between the burpee and the jump. Consider doing sets where you count the number of reps you can do in a minute to build speed.
• Sled Pull (00:08:15) - 01:16 slower than average shows this is an area for serious improvement. Sled pulls test both your grip and lower body strength:
• Drills: Practice with lighter sled pulls to work on technique, then gradually increase the weight. Focus on maintaining a strong posture and driving through your heels.
• Technique: Ensure you’re pulling the sled with steady, controlled movements. Think about your breathing here; a strong exhale can help you power through!
• Sled Push (00:03:45) - Slower by 00:28 means you can gain more efficiency here:
• Drills: Include heavy sled pushes in your training. Aim for short, intense bursts instead of long pushes; this will build your strength and conditioning simultaneously.
• Form Correction: Focus on your stance—keep your back straight and engage your core to prevent fatigue.

Lastly, the Roxzone time of 00:13:15 is 04:10 slower than average. This indicates that transitions could be costing you precious seconds. Work on your overall fitness and practice transitioning seamlessly between workouts to cut down that time.

Race Strategies:

Implementing specific race strategies will be crucial for you moving forward:

• Start Strong, Finish Stronger: Use your running strength to your advantage! Consider starting at a slightly higher pace in your first running segment but be mindful not to overexert yourself.
• Transition Practice: Dedicate time in your training to practicing transitions. Quick transitions can save you a lot of time. Treat them like mini-races within the race!
• Mindset: Stay positive and remind yourself that every rep counts! David Goggins once said, “You are stopping you, you are giving up instead of getting hard.” Keep that fire burning! 🔥

Conclusion:

Elizabeth, you’re doing an incredible job, and the results show that you have the potential to climb even higher in your ranks. Remember, every setback is a setup for a comeback. Focus on those segments that need work, trust the process, and keep grinding. “The only easy day was yesterday,” so keep pushing past those limits! 💪

Let’s get to work and turn those weaknesses into strengths! You got this! 💥

Stay strong, stay fierce, and keep smashing those goals. Until next time, this is your Rox-Coach cheering you on!