Higgins Louise Hyrox Result

Overall Performance:

Louise, you threw down a solid performance at the 2024 Milan Hyrox, landing in the top 75% of a competitive field! With an overall time of 01:46:53, you showed grit and determination, especially with a total running time of 00:47:08, which was a remarkable 06:14 faster than the average. That’s impressive! 🏆

Your pacing strategy had some ups and downs. Starting a bit slower on the first run may have affected your momentum, but you picked it up in subsequent segments. This suggests that you might have a runner's profile, excelling in endurance over strength. However, there's room for improvement in your strength-based exercises. Don’t worry; we’ll get you crushing those sled pulls and burpees in no time!

Segments to Improve:

• Burpees Broad Jump (00:11:10 - 03:08 slower than average):

  This segment really held you back. It’s time to turn those burpees into your best friends! Focus on the explosiveness of your jump and the transition between movements, as efficiency here is key. Try incorporating burpee box jumps into your routine. Start with a standard burpee, then jump onto a box or platform after the jump. Aim for 3 sets of 10 reps, focusing on speed and form.

• Sandbag Lunges (00:07:20 - 01:17 slower than average):

  These lunges can be tough, especially when fatigue sets in. To improve, practice weighted lunges with a focus on maintaining an upright posture. Try walking lunges with a sandbag across your shoulders for 4 sets of 12 reps per leg. Concentrate on pushing through the front heel to engage your glutes more effectively. You might feel like a tortoise at first, but with consistency, you’ll be sprinting like a hare!

• Sled Pull (00:07:38 - 00:33 slower than average):

  This is a critical segment where you can gain serious time. Train with heavier weights and focus on your core stability. Try doing sled pulls with resistance bands for 5 sets of 20 meters. This builds both strength and endurance. Remember, pulling a sled is like dragging your past behind you—let’s make it lighter!

Race Strategies:

• Start with a controlled pace on the first run. You want to feel comfortable, not gasping for air. Aim for a pace that allows you to pick it up in the second segment.
• Use your transitions wisely. In the Roxzone, keep moving! Even if you're not fully recovered, maintain a brisk walk or light jog to keep your heart rate up and avoid seizing up.
• In segments like burpees and lunges, break them down into manageable sets. For burpees, consider doing sets of 5 and taking a short breath before continuing. For lunges, short steps are better than long, tiring strides.

Conclusion:

Louise, your performance in Milan was commendable! With a few tweaks in your training and race strategy, you’ll be smashing those segments that held you back. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Keep pushing your limits, and don’t shy away from the grind. You’re not just a participant in Hyrox; you’re a warrior in the arena! 💪

Now, let's turn those weaknesses into strengths and get you ready to blast through your next race. With determination and a sprinkle of humor, you'll be on your way to making burpees your new BFF in no time. Keep hustling, and remember: the only bad workout is the one you didn’t do! 💥

Remember, I’m here to help you unlock your full potential. Together, we’ll make you the powerhouse you were meant to be!

The Rox-Coach