Deturck Laura Hyrox Result

Overall Performance:

Hey Laura! First off, big props for smashing the 2024 Milan Hyrox race! Finishing in 1:38:02 puts you in the top 18% of all athletes—talk about a solid performance! You absolutely crushed it in the running department, with a total running time that’s 2:24 faster than average. That’s right, you’re more of a gazelle than a hippo out there! 🦒

Your pacing strategy had its ups and downs, especially in the first running segment where you went out a bit slower than the average. But hey, it looks like you found your groove by the second running segment and kept pushing those fast laps through to the end. With a best running lap of 5:22, you certainly showed that you've got the speed! The overall vibe is that you lean more towards a runner profile, which is fantastic; however, it also means we need to pump up that strength to balance things out. Let's make those weights your new best friends!

Segments to Improve:

Now, let’s dive into those segments that need some serious TLC:

• Wall Balls: 00:06:42 (79th Percentile)
• Roxzone: 00:08:42 (77th Percentile)
• Sled Pull: 00:06:55 (76th Percentile)
• Sled Push: 00:03:16 (73rd Percentile)
• Ski Erg: 00:05:42 (90th Percentile)
• Rowing: 00:05:53 (82nd Percentile)
• Sandbag Lunges: 00:05:16 (48th Percentile)

Let’s break it down:

• Wall Balls: You lost over 2 minutes compared to the 25th percentile. Focus on improving your technique and endurance. Try sets of 15-20 reps with a lighter ball to maintain form, then gradually increase the weight. Integrate pyramid workouts—increase the reps up to 20, then work your way back down. Consistency is key here!
• Roxzone: 00:08:42 is a bit on the slower side. Work on your transitions! Set a timer and practice quick transitions between exercises. You can simulate a race environment by incorporating circuit training. Aim for 5-10 seconds for each transition; it’ll feel like you’re on a mission! 🚀
• Sled Pull and Sled Push: These are crucial for building the strength you need. Incorporate heavy sled drags and pushes in your workouts. Start with 4-5 sets for 20-30 meters each with a focus on grip and core stability. This will help you build that brute strength needed for Hyrox.
• Ski Erg: Even though you’re in a good percentile, getting faster wouldn’t hurt. Focus on form—power through your legs and engage your core. Incorporate interval training, alternating between 30 seconds of max effort followed by 30 seconds rest for a total of 10 rounds.
• Rowing: Like skiing, you want to optimize your technique. Focus on your stroke rate; aim for a low stroke rate with a powerful pull. Try 5x500m with a rest of 2 minutes in between to build endurance and speed.
• Sandbag Lunges: You’re on the precipice of greatness here! Work on your lunging form. Try weighted lunges and add in lateral movements to mimic race conditions. Aim for 3 sets of 10-15 reps on each leg, focusing on explosive power.

Race Strategies:

Now, let’s talk strategy for your next race:

• Pacing: Start strong but don’t blow your load in the first segment. Keep an eye on your watch and aim for even splits across the runs.
• Fueling: Don’t forget about nutrition! A good pre-race meal and hydration strategy can make all the difference. Your body is a high-performance machine—treat it like one!
• Visualize: Before your next race, visualize your transitions and where you can pick up speed. Picture yourself gliding through the wall balls like a ballerina... a very sweaty ballerina!
• Break It Down: Mentally break the race into segments. Focus on completing one thing at a time instead of the whole race. It’s like eating a pizza—one slice at a time! 🍕

Conclusion:

Laura, you're on the right track, and with a few tweaks here and there, you’ll be a force to be reckoned with in the Hyrox community! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing your limits, and don’t forget to have a laugh along the way—because if you’re not laughing, you’re not doing it right! 💪💥

Now, go crush those workouts and let’s turn those weaknesses into strengths! You’ve got this! The Rox-Coach is here cheering you on! 🏆