Tynan Becky Hyrox Result

Overall Performance:

Becky, you came out strong in the London Hyrox competition, finishing with an overall time of 01:38:40, landing you in the top 62% of a competitive field. That’s no small feat! You’ve shown impressive running ability with a total running time of 00:46:52, which is a solid 3:05 faster than average. This indicates that you have a runner’s profile, which bodes well for your endurance during the race. However, the first segment, Running 1, was a bit off, coming in at 00:07:02, which is 1:33 slower than average. It seems you might have started off too conservatively, perhaps saving energy for later but missing the opportunity to capitalize on your running strength early on.

Your performance in the various exercise segments shows promise, especially in the Sled Pull and Farmers Carry, where you were able to maintain a competitive pace. However, the Wall Balls were a notable weak point, taking you a whopping 11:01, which is 5:20 slower than average. This segment really hurt your overall time, and it’s an area we should focus on to elevate your game. Overall, you have the foundation to build on your strengths, but it's crucial to address those weaknesses to truly elevate your performance!

Segments to Improve:

1. Wall Balls (00:11:01)

• Technique Correction: Ensure that you are utilizing a proper squat position. Your feet should be shoulder-width apart, and you should aim to keep your chest up and core engaged. This will help you maintain balance and generate power for each throw.
• Drills to Incorporate:
  • Wall Ball Practice: Aim for sets of 10-15 with a focus on form. Start with a lighter ball if necessary to master the technique before moving to your competition weight.
  • Plyometric Squats: This will help build explosive power. Perform squats and explode upwards, mimicking the upward movement of the Wall Ball. Aim for 3 sets of 10-12 reps.
  • Wall Ball Interval Work: Set a timer for 5 minutes and perform 20 seconds of Wall Balls followed by 10 seconds of rest. Repeat this for the full 5 minutes to build stamina under fatigue.

2. Ski Erg (00:05:21)

• Technique Correction: Ensure you are using your legs to drive power, not just your arms. This will not only improve your time but also preserve energy for the runs.
• Drills to Incorporate:
  • Ski Erg Intervals: Perform 30 seconds of max effort followed by 30 seconds of rest. Repeat this for 10 rounds to build endurance and speed.
  • Core Strengthening: Incorporate planks and Russian twists to enhance your core stability, which is key in maintaining form during the Ski Erg.

3. Sled Push (00:03:14)

• Technique Correction: Focus on keeping your body low and driving through your legs. Aim to push through your heels and keep your core tight to maximize power.
• Drills to Incorporate:
  • Weighted Sled Drags: This will help build your leg strength and teach you how to push effectively. Aim to work on both pushing and pulling sleds twice a week.
  • Resistance Band Sled Pushes: Attach a resistance band to your sled and perform pushes to increase resistance and build explosiveness.

Race Strategies:

• Smart Pacing: Start your race at a controlled pace, especially in the first running segment. Aim for a consistent effort, perhaps around 5-10 seconds faster than your average for running segments.
• Transition Efficiency: Focus on minimizing roxzone time. Practice transitions between exercises during training to improve fluidity. A smoother transition could shave precious seconds off your overall time!
• Mindset Matters: Keep a positive mental attitude, especially during tough segments like the Wall Balls. Remember, “The only way to define your limits is by going beyond them.” — David Goggins

Conclusion:

Becky, you have a great athletic foundation and some serious potential! With targeted improvements in your Wall Balls and overall technique across the board, you can turn those weaknesses into strengths. Remember, every second counts in a Hyrox race, and with the right training, you can make those seconds work for you instead of against you. So get out there, hit those drills, and remember—“You’re not here to be average; you’re here to be awesome!” 💪💥

Keep pushing, and let’s crush that next race! You got this! From your Rox-Coach, keep the grind alive! 🏆