Sagers Hetty Hyrox Result

Overall Performance:

Hey Hetty! First off, big shoutout for completing the 2024 London Hyrox event! Finishing 1003rd overall puts you in the top 65% of 1525 athletes – that’s no small feat! You’ve got some serious endurance in those legs, clocking in a total running time that’s 4:03 faster than average. 🏆 Your best running lap at 5:19 is impressive, showing that you’ve got speed when it counts!

However, it seems like you kicked off the race with a slower first run split (7:30), which is a bit of a puzzler considering your strong finishing times on the rest of the runs. A little pacing issue there? It looks like you’ve got more of a running profile, so we need to work on that strength to balance your game out. Remember, running fast is great, but it’s the endurance and strength that will keep you pushing through those tough exercises! You’ve got this! 💪

Segments to Improve:

Now let’s dive into the areas where you can really crank it up a notch:

• Roxzone (12:58 - 04:50 slower than average): Ouch! This is where you lost a lot of time. Improving your transition speed is crucial. Here’s what you can do:
• Drills: Practice quick transitions in training. Set up a mini-circuit with a mix of running and exercises to simulate Hyrox conditions. Time yourself and aim to cut down that transition time!
• Strength Training: Work on your overall fitness with high-intensity interval training (HIIT) sessions. Try doing 30 seconds of hard work followed by 30 seconds of rest, focusing on exercises that mimic the Hyrox challenges.
• Wall Balls (6:28 - 00:53 slower than average): Time to work on that wall ball game! Here’s how:
• Technique: Focus on your form. Ensure you’re squatting low and propelling the ball upwards in one smooth motion. Practice catching the ball in a squat to save energy.
• Drills: Add wall ball shots into your regular workouts. Aim for sets of 10-15 reps, and increase the weight gradually. You could also incorporate partner drills where you throw the ball back and forth to improve timing and rhythm.
• Sled Push (3:18 - 00:17 slower than average): Let’s power up that sled! Here’s how to get the most out of this beast:
• Weight Training: Include heavy leg presses and squats in your routine. Stronger quads and glutes will translate to better sled pushes!
• Technique Focus: Make sure you’re using a low body position and driving through your heels. Practice pushing the sled for shorter distances with maximum effort, then gradually increase the distance.
• Sled Pull (6:30 - 00:00 slower than average): You’re right on the average here, but we can make it better!
• Resistance Training: Try incorporating rows and lat pull-downs to build upper body strength. Stronger back and arms will help you pull that sled more efficiently.
• Pull Drills: Use a resistance band or a weighted sled for pull drills. Practice pulling with controlled movements to improve your technique and strength.

Race Strategies:

For your next race, let’s strategize:

• Pacing: Start with a controlled pace. Maybe go for a 5:50-6:00 for the first run to save some energy for the later segments. Remember, it’s a marathon, not a sprint… unless you’re sprinting, then it’s a sprint marathon! 😅
• Transitions: Practice transitioning quickly in your training. If you treat the transitions as mini-races, you’ll shave off valuable seconds during the event.
• Mindset: Keep your head in the game! Visualize the race beforehand and focus on your strengths. If you feel tired, remind yourself why you started. “Today’s pain is tomorrow’s strength!”

Conclusion:

Hetty, you’ve got a solid foundation to build upon! With a bit of focus on transitions and a few strength training tweaks, you’ll be unstoppable. Remember, every step you take is a step closer to your goals. “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”

Keep training hard, stay committed, and don’t forget to have fun along the way. Your Hyrox journey is just beginning! Catch you at the next race – let’s crush it! 💥

Yours in fitness,

The Rox-Coach