Rothwell Katy Hyrox Result

Overall Performance:

Katy, you absolutely crushed it at the 2024 London Hyrox event, finishing in the top 22% overall and 16% in your age group! That’s no small feat when you’re up against 1,525 athletes. 💪 Your overall time of 01:23:20 is commendable, and it shows you’ve got some serious grit and determination. The standout fact here is your total running time—at 00:42:24, you were 00:45 faster than average! This indicates that you have a solid running profile, which is fantastic. However, your pacing was a bit off on the first segment, where you clocked in at 00:06:09, which was slower than average. Starting out too conservatively can sometimes leave you with too much energy at the end, but it can also leave you feeling like you missed the chance to push harder early on. This race showcased your hybrid capabilities, with a slight edge toward running. But we need to work on some of your strength segments to balance out that powerhouse running. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep that in mind as we dissect your performance further!

Segments to Improve:

• Wall Balls (00:05:14 - 00:52 slower than average): This was a tough segment for you. Wall balls require technique, timing, and endurance. To improve, focus on these drills:
  • Wall Ball Technique Drills: Spend time practicing your squat depth and the explosive upward motion. Aim for a target at eye level and ensure you maintain a steady rhythm.
  • Plyometric Squats: Add these to your routine to build explosive power. Do 3 sets of 10, focusing on jumping high and landing softly.
  • Core Strength: A strong core stabilizes your movements. Incorporate planks, Russian twists, and medicine ball slams into your training.
• Sled Pull (00:05:16 - 00:02 slower than average): With a small tweak, you can make this segment much more efficient. Try:
  • Technique Focus: Work on your grip and stance. Use resistance bands to simulate sled pulls, focusing on your pulling mechanics.
  • Strength Training: Incorporate deadlifts and kettlebell swings into your routine, as they will build the necessary back and leg strength.
  • Intervals: Practice sled pulls over short distances with maximal effort to train your anaerobic capacity.
• Total Running Time (00:42:24 - 00:45 faster than average): While you're an excellent runner, we can always sharpen that edge. Consider:
  • Fartlek Runs: Incorporate these into your running routine. Alternate between high-intensity bursts and slower recovery periods to build speed and endurance.
  • Pacing Practice: During your training runs, practice hitting specific paces for each segment to help with race day execution.
  • Hill Sprints: Running uphill builds leg strength and improves your overall speed on flat terrain. Aim for 8-10 sprints with a walk back recovery.

Race Strategies:

Now that we’ve identified areas for improvement, let’s talk strategies for race day:

• Pacing Strategy: Start with a controlled pace in the first run segment. Aim for a time that aligns more closely with your average to avoid burning out early.
• Transition Efficiency: Work on quick transitions between exercises. Plan out your gear placements so you can grab what you need without fumbling. Every second counts, and you don’t want to spend time looking for that rogue sandbag! 😅
• Mindset Management: Remind yourself that discomfort is just weakness leaving the body. Keep that mental edge sharp; visualize your success before you even hit the course.

Conclusion:

Katy, you’ve got the potential to take your Hyrox performance to the next level. Embrace the grind and remember that “You are not your mistakes. You are not your struggles. You are the sum of everything you have ever done.” Use this feedback to fuel your training, and you’ll be turning those weaknesses into new strengths in no time. 🏆 As you prepare for your next race, keep that energy up, stay focused, and let’s crush those goals together! If you need any more tips or drills, I’m right here—let’s get to work! 💥

- The Rox-Coach