Standen Becky Hyrox Result

Overall Performance:

Becky, your performance at the 2024 London Hyrox event was impressive! Finishing 62nd overall and 12th in your age group demonstrates your dedication and hard work. Your overall time of 01:22:18 showcases your potential, especially with a total running time that was 1:07 faster than average. This indicates you have a stronger running profile, which is a great asset in Hyrox competitions. However, your pacing in the first running segment was a bit on the slower side, which could have impacted your overall momentum. It's like starting a marathon with a leisurely stroll—great for a Sunday jog, but not ideal for race day! 💪

Segments to Improve:

Now, let's dive into the nitty-gritty and identify the key segments where you can enhance your performance:

• Sled Push - 00:04:10 (26 Seconds Slower than Average)
  Your sled push time indicates a need for increased leg strength and power. This exercise is all about pushing through physical and mental barriers. Here are some strategies to improve:
• Strength Training: Incorporate heavy sled pushes and squats into your routine. Aim for 3 sets of 5-8 reps of heavy sled pushes and 4 sets of 6-10 reps of back squats.
• Technique Focus: Work on your form during sled pushes. Keep your body low and use your legs, not just your arms. Think of it as a team effort between your legs and core!
• Interval Training: Add conditioning circuits that involve sled pushes with short rest periods. For example, 30 seconds of sled push, followed by 30 seconds of rest, repeat for 10-15 minutes.
• Farmers Carry - 00:02:38 (10 Seconds Slower than Average)
  The farmers carry is a great full-body strength exercise that also tests your grip. Improving this segment will require specific drills:
• Grip Strength: Incorporate dead hangs and towel pull-ups to strengthen your grip. Hold onto a bar for as long as you can—let's see if you can outlast your last attempt!
• Weighted Carries: Practice farmers carries with increasing weights. Start with a load that challenges you without compromising form. Aim for 3 sets of 30-50 meters.
• Core Stability: Train your core with exercises like plank variations and rotational movements to maintain stability during the carry.

Race Strategies:

To boost your race performance, consider these strategies:

• Pacing: Start your first running segment at a pace you can comfortably sustain. A good rule of thumb is to aim for about 85-90% of your max effort for the first run. You want to feel like you could keep going, not gasping for air!
• Transition Efficiency: Work on minimizing downtime between segments. Practice quick changes during training, and aim to keep your Roxzone time under control. Think of it as a pit stop in a race—quick and efficient, like a Formula 1 team! 🏆
• Visualization: Before the race, visualize each segment. Picture yourself powering through the sled push and nailing the farmers carry. This mental preparation can be just as effective as physical training!

Conclusion:

Becky, you've shown that you have the running chops to compete at a high level. Now, let's turn those areas for improvement into strengths! Remember, "It’s not about the destination; it’s about the journey." Every workout, every rep, gets you one step closer to your goals. Embrace the grind; it’s where the magic happens! And hey, if anyone says it’s easy, remind them that they're not doing it right! 💥

Keep pushing the limits, stay focused, and let’s make sure the next time you step onto that Hyrox floor, you’re ready to crush it even more. You've got this, and I’m here to help you every step of the way. Keep grinding, and let's turn that sled push into a sprint!

Your Rox-Coach