Preston Cerys Hyrox Result

Overall Performance:

Cerys, you crushed it out there! Finishing 7th overall and 1st in your age group at the London Hyrox is no small feat. You’re officially in the top 0% of 5208 athletes and the top 2% of your age group! Your overall time of 1:07:29 is impressive, especially with a total running time of 32:44, which is 2:21 faster than average. This suggests you're more of a runner at heart – you've got those legs for speed! However, your pacing in the first running segment seemed to have you starting a bit slower than most, which might have put a damper on your energy management throughout the race. You rallied back nicely, showing your strength in later runs. Keep that momentum going, and let’s fine-tune those segments that need a little extra love!

Segments to Improve:

Now, let’s dive into the segments that could use a little TLC to turn those weaknesses into strengths:

• Roxzone (5:26): This was a significant area where you lost time. To improve your transition speed, focus on building your overall fitness and efficiency during transitions. Practice quick changeovers between exercises, aiming to minimize downtime. Set up mock races where you practice transitioning from one exercise to another. Time yourself and aim to beat your previous times.
• Wall Balls (3:42): It seems like those wall balls were less “wow” and more “meh.” Focus on technique here – ensure you’re using your legs to propel the ball upwards rather than just your arms. Try wall ball drills where you focus on maintaining a rhythm. Aim for sets of 10-15 reps, increasing the ball weight as you get stronger. Remember, proper breathing is key; don’t hold your breath!
• Farmers Carry (2:24): You carried those weights like they were made of marshmallows! To improve here, work on grip strength and core stability. Exercises like farmer's walks, deadlifts, and planks are fantastic for building the strength needed for this segment. Make sure to keep your posture upright and engage your core while carrying. You could also incorporate some heavy carries in your training to simulate race conditions.
• Sled Push (2:23): Pushing that sled should feel like a walk in the park, but it looks like it was more of a jog! Focus on your leg drive and keep your chest up to engage your entire body. Incorporate sled pushes into your training – aim for intervals with short rest periods to mimic race fatigue. You might also want to practice pushing at different speeds to find your sweet spot.

Race Strategies:

Next time you're lined up at the starting line, here are a few strategies to keep in mind:

• Pacing: Start at a moderate pace in your first running segment. Aim to keep your heart rate in check so you can maintain energy for the later segments. Gradually build your speed as you progress through the race.
• Hydration and Nutrition: Don’t forget to fuel appropriately before and during the race. Quick sips of water or energy gels can keep you going strong. Practice your nutrition strategy during training to see what works best for you.
• Mindset: Keep a positive mindset throughout the race. If you feel yourself slowing down, remember why you’re there and visualize crossing that finish line. As they say, “Your body can stand almost anything. It’s your mind you have to convince.”

Conclusion:

Cerys, you’re doing amazing things and the sky is the limit! With a few tweaks and focused training on those segments, you’ll be even more unstoppable. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep that passion ignited, and let’s smash those goals together! 💪💥 Just think of it this way: Every time you push through a tough workout or segment, you’re one step closer to being the Hyrox superstar you were meant to be. Keep pushing, stay strong, and let’s get back to training! The Rox-Coach is here to help you every step of the way!