Siddons Hannah Hyrox Result

Overall Performance:

Hey Hannah! First off, congrats on crossing that finish line! You finished 539th overall, which puts you in the top 36% out of 1480 athletes and 52nd in your age group—solid work! Your overall time of 01:27:57 shows that you’ve got the heart and hustle to compete. Plus, you crushed the running segments, clocking in a total running time of 00:42:43, which is a commendable 02:36 faster than average. You definitely have a runner's profile—more like Usain Bolt than a weightlifter, right?

However, let’s break down some areas where you can level up. Your pacing was a bit off at the start; Running 1 came in 01:05 slower than average. This might have set the tone for the rest of the race. Remember, it’s all about finding that sweet spot, like Goldilocks—too fast and you burn out, too slow and you lose time. Let’s get those segments firing on all cylinders!

Segments to Improve:

• Roxzone (00:08:21): This is a biggie! You spent 01:48 longer than the average athlete here, which shows you took some extra time between exercises. To cut down on this time, work on your transition speed. Practice moving quickly from one exercise to another. Set up mock transitions in training where you sprint to the next station, and time yourself. Aim for a smooth exit strategy from one exercise and a power entry into the next.
• Sled Push (00:03:14) and Sled Pull (00:06:32): Both of these segments were slower than average. For the sled push, focus on developing your leg strength and power. Incorporate exercises like barbell squats and sled pushes into your routine. Work on your form; lean into the sled, keeping your hips low and driving through your heels. For the sled pull, improve your upper body strength with pull-ups and lat pull-downs, emphasizing explosiveness as you pull. Remember, it’s not just about muscle; it's also about technique!
• Wall Balls (00:04:53): You can shave off time here with some technique tweaks. Focus on your squat depth and ensure you’re using your legs to drive the ball. Practice with lighter weights to perfect your form before going heavier. Aim for a consistent rhythm, and don’t forget to breathe! If you’re gasping for air, your throws will suffer.
• Burpees Broad Jump (00:05:50): For these, work on your explosiveness through drills like box jumps and plyometric push-ups. Incorporate a few high-intensity interval training (HIIT) sessions to build that stamina. The goal is to feel like you’re flying, not flopping!

Race Strategies:

• Pacing: Start off conservatively. As you found out, Running 1 was a bit of a slow burn. Aim for a consistent pace that you can maintain throughout the race. If you feel good after the first lap, then you can kick it up a notch.
• Transition Efficiency: Work on your transitions during training. Practice switching from running to the strength exercises quickly. Set up a circuit that mimics race conditions to help simulate that race day hustle.
• Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re drinking enough water before and during the race. This can keep your energy levels up and prevent cramping!
• Mindset: Keep a positive mindset throughout the race. Remember: “The only bad workout is the one you didn’t do.” Embrace the grind, and don’t let a tough segment shake your confidence.

Conclusion:

Hannah, you’ve got the speed to keep up with the best of them, but let’s focus on turning those weaknesses into strengths! Hyrox is a beast, but so are you. Remember, the best athletes are made in the off-season. Keep pushing, keep grinding, and soon enough, you’ll be leaving your competitors in the dust! 💪

As you gear up for your next race, keep this in mind: “Success isn’t given; it’s earned on the track, in the gym, and on the road.” Now go out there and show Hyrox what you’ve got! 🚀

This is The Rox-Coach signing off. Let’s keep crushing those goals together! 🏆💥