Kerly Hannah Hyrox Result

Overall Performance:

Hannah, you crushed the 2024 Milan Hyrox event with a solid overall time of 01:43:26, placing in the top 68% overall and the top 75% in your age group. That’s no small feat! Your total running time of 00:43:19 is impressive—8:52 faster than the average, which clearly shows you have a strong runner profile. However, your pacing strategy could use a tweak. You started a bit slower than average on Running 1 (00:06:11), which might have set a tone that affected your transitions and performance in the strength zones. While you have the wheels to fly, leveraging that speed throughout the course will add even more firepower to your game! 🚀

Segments to Improve:

Now, let's dig into those segments that didn’t shine as brightly as your running. You’ve got some opportunities here to turn those weaknesses into strengths:

• Sled Push (00:04:43): This was your slowest segment, and it’s a tough one. To improve, focus on strength and power. Incorporate sled drags and pushes in a circuit format. Start with lighter weights and focus on form, gradually increasing the load. Aim for 3-4 sets of 20-30 meters.
• Sled Pull (00:10:55): This was an even bigger time sink. To build strength for this, practice pulling with resistance bands and gradually work up to heavier sleds. Incorporate back and hamstring strengthening exercises like deadlifts and good mornings in your routine.
• Wall Balls (00:08:56): You can definitely shave off time here! Focus on your squat depth and explosiveness. Practice wall ball shots with a lighter ball to master your form and then gradually increase the weight. Incorporate squat jumps for power and endurance.
• Burpees Broad Jump (00:08:50): To speed up this segment, work on your burpee form. Ensure you’re using your legs to propel yourself forward rather than relying solely on your upper body. Integrate broad jumps into your warm-up to develop explosive leg strength.
• Farmers Carry (00:03:10): A solid grip is essential here. Train with heavy kettlebells or dumbbells, focusing on maintaining good posture while walking. Incorporate core strengthening exercises like planks and rotational movements to support your grip and stability.

Race Strategies:

To optimize your performance in future races, consider the following strategies:

• Pacing: Start your runs at a steady pace, aiming for the middle ground. You’ve got the endurance to push a bit harder without burning out early. Find that sweet spot!
• Transition Efficiency: Your Roxzone time of 00:06:34 was quicker than average, but there’s always room for improvement. Practice quick transitions in training. Set up mock race scenarios where you switch rapidly between running and strength exercises.
• Breathing Techniques: Work on your breathing patterns, especially during the strength zones. Controlled breathing will help maintain energy levels and focus.

Conclusion:

Hannah, remember that every great performance is a stepping stone to an even greater one. Think of this race as an opportunity to refine your skills, not a setback. You’ve got the running chops, and with a little focus on those strength segments, you’ll be unstoppable! As David Goggins says, “You are not your thoughts. You are what you do.” So get out there and do the work! 💪💥

Let’s turn that potential into performance! You’re already in the top percentage of competitors, and with your determination, the sky's the limit. Keep grinding, stay motivated, and let's make the next race even better! Remember, it’s not just about the finish line; it’s about the journey. And in this journey, you’re going to crush it! 🏆

Keep pushing your limits, and never forget: progress is progress, no matter how small. I’m here for you, cheering you on every step of the way! - The Rox-Coach