Valentine Jessica Hyrox Result

Overall Performance:

Jessica, first of all, let’s give it up for your performance at the 2024 London Hyrox! Finishing with an overall time of 01:35:41 puts you in the top 55% of a competitive field of 1525 athletes. That’s solid! With a total running time that’s a whopping 3:05 faster than average, it's clear you have a runner's profile, and that’s something to be proud of. Your pacing, however, was a bit uneven. Starting off with a 6:35 in the first run was noticeably slower than average, which probably set a different tone for the rest of the race. You then picked it up nicely in Running 2, but we need to tighten that pacing from the get-go to maintain momentum throughout the event. Remember, the race is a marathon, not a sprint—unless you're sprinting, then it's a sprint!

Segments to Improve:

Now, let's dive into the segments where you have the most potential to level up:

• Burpees Broad Jump (00:08:14) - This segment was 1:28 slower than average. Burpees can be a real endurance killer if not executed with efficiency. Focus on form: make your jumps explosive and use your arms to gain momentum. Here’s a drill: practice doing burpees in intervals, for instance, 20 seconds of work followed by 10 seconds of rest. Aim for 4-5 rounds. This will help you build speed and efficiency.
• Wall Balls (00:06:10) - Slower by 40 seconds compared to average. To improve, incorporate wall ball practice into your routine. Focus on your squat depth and ensure you are catching the ball at the right height. A good drill is to perform 10 wall balls, then immediately follow with a short sprint (20-30 meters), repeating for 5 rounds. This trains your body to transition from strength to speed seamlessly.
• Sled Pull (00:06:23) - 14 seconds slower than average. This is where you need to build strength and endurance. Incorporate more sled pulls into your training, focusing on proper pulling technique. Try doing intervals: 20 meters sled pull followed by a 30-second rest, repeating for 5 sets. This will help enhance your power output in this segment.

Additionally, your Roxzone time was a bit slower, indicating a need to work on your transitions. Try to minimize downtime between exercises. Incorporate exercises that mimic transitions, like doing a quick run or jump rope after each strength segment to simulate racing conditions.

Race Strategies:

• Pacing Strategy: Start with more confidence in the first run. Consider aiming for a pace closer to 6:00-6:10. It’s better to start slightly faster and hold on than to find yourself playing catch-up later.
• Transition Training: Work on drills that involve quick transitions. For instance, after each workout, practice transitioning from one exercise to another without rest. This could be as simple as moving from burpees to wall balls. Time yourself!
• Mindset: Remember, every time you feel like giving up, think about the reason you started. Focus on your goals. As David Goggins would say, “You will never learn from your mistakes if you don’t get out there and make them.”

Conclusion:

Jessica, your performance shows that you have the heartbeat of a runner and the potential to become a well-rounded Hyrox athlete. By tightening up your pacing and focusing on those segments that need improvement, you can transform your weaknesses into strengths. The road to greatness is paved with hard work, dedication, and perhaps a few more burpees than you'd like. Remember, champions aren’t made in the gyms; champions are made from something they have deep inside them—a desire, a dream, a vision. So keep pushing, keep striving, and let's get to work! 💪💥

Let’s crush those goals together—because you are just getting started! I’m Rox-Coach, and I believe in you, Jessica!