Fernandez Berta Hyrox Result

Overall Performance:

Berta, you put in a commendable effort at the 2024 Marseille Hyrox event, finishing with a time of 01:37:44, landing you in the top 70% overall and top 74% in your age group. Your total running time of 48:01 is impressive, coming in 1:26 faster than average, showcasing your strength as a runner. However, your pacing in the first running segment was a bit too slow, clocking in at 9:12, which is 3:43 slower than average. This indicates you might have started off a little conservatively.

Overall, you have a strong runner profile, but there’s room to enhance your strength-based exercises, particularly in segments that require more power output. Your performance in the burpees broad jump was stellar, showing that you can push through tough cardio when needed. Let’s harness that energy and work on those segments where you lost time. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Segments to Improve:

Here are the segments where you can unlock your full potential:

• Sled Pull (08:39): This segment was a significant time sink. To improve, focus on your form—keep your core engaged and maintain a steady pace. Try incorporating sled pulls in your training routine twice a week, gradually increasing the weight. A great drill is to perform this exercise for time, aiming to pull a set distance as quickly as possible.
• Wall Balls (07:14): A 1:36 slower than average indicates this is a key area for improvement. Work on your squat depth and ball release technique. Practice wall balls in intervals, focusing on explosive upward movement. Try 10 reps on a minute for five sets, resting as needed. This will improve your endurance and strength.
• Ski Erg (06:06): With a 50-second deficit, enhancing your technique will bring significant gains. Focus on your pull and recovery phase. Incorporate intervals on the Ski Erg, such as 30 seconds of max effort followed by 30 seconds of rest for 10 rounds. This builds both strength and endurance.
• Sled Push (03:38): A 38-second lag means you can definitely shave off some time. Focus on pushing through your heels and keeping your body low for better power transfer. Incorporate heavy sled pushes once a week, aiming for shorter distances with maximum effort.
• Farmers Carry (03:03): You were 37 seconds off the average here. To improve, work on grip strength and carry distance. Perform farmers carries with an increasing weight, focusing on maintaining a straight posture. Aim for a distance of 50 meters, resting as needed.

Race Strategies:

• Pacing: Start your first run at a steadier, controlled pace. Aim for a time closer to 6:30-7:00 instead of the slower start. You’ll have more energy for the rest of the race and won’t burn out quickly.
• Transitions: Your roxzone time is solid, but there’s still room to tighten transitions. Practice quick changes between exercises during training. Set a timer and aim to reduce rest time between segments.
• Hydration and Nutrition: Keep your energy levels up during the event. Experiment with nutrition during training to find what works best for you. A good pre-race snack and hydration strategy can make a huge difference!
• Mindset: Remember, “The only way to get better is to push yourself.” As you progress through the race, remind yourself of your strengths, especially in running. Use it to fuel your performance in strength segments.

Conclusion:

Berta, your performance at Hyrox Marseille is a testament to your hard work and dedication. You have the potential to elevate your game by addressing those segments that need improvement. Embrace the challenge of strengthening your weaknesses while maintaining that stellar running ability. Remember, “You’re not just competing against others; you’re competing against yourself.” Keep those goals in sight, keep grinding, and let’s turn those weaknesses into strengths. You’ve got this! 💪💥

Until next time, keep pushing your limits, and let’s get to work on crafting a champion! The Rox-Coach is here for you! 🏆