Stone Evie Hyrox Result

Overall Performance:

Evie, you crushed it out there in Milan! With an overall rank of 648, landing in the top 96% of the field is no small feat. Your finishing time of 02:10:52 shows your determination and hard work. You definitely brought your A-game, especially with that total running time of 01:03:32, which was 02:13 faster than average. You clearly have a runner's profile—it's like you were born with wings! 🏃‍♀️💨

However, let’s tackle some pacing issues. Your first running segment was a bit slower than the average, which could've set you back early in the race. Starting strong is key in Hyrox, and with your best running lap being a snappy 00:07:00, it's evident you have speed in those legs. But maintaining that pace throughout will help you avoid hitting a wall later. Let’s work on that consistency!

Segments to Improve:

Alright, let’s dive into the segments where there’s room for improvement. We’re not here to sugarcoat anything—let’s turn those weaknesses into strengths!

• Wall Balls (00:12:08): Ouch, that’s a hefty time! Wall balls can be a real killer if your form isn’t spot on. Focus on your squat depth and full extension at the top. Drills: Practice with lighter weights or even a medicine ball to perfect your movement. Aim for sets of 10-15 reps, focusing on speed and accuracy. Also, incorporate pyramid sets where you increase and decrease reps to build endurance.
• Roxzone (00:12:15): Transition time is crucial, and yours could use a little trim. Think of the Roxzone as the pit stop in a race—every second counts! Drills: Practice quick changes between exercises in your training. Set a timer and aim to reduce your transition times by at least 10%. Make sure you have everything organized before your workout so you can minimize wasted time.
• Farmers Carry (00:03:08): This is where you can really show off your grip strength and core stability. Exercises: Incorporate heavy carries into your weekly routine. Use kettlebells or dumbbells and focus on keeping your core tight and shoulders back. Start with shorter distances, gradually increasing the load and duration. Form correction: Ensure you're not leaning too far forward, and keep that chest up!
• Sled Push (00:03:44): A little slower than average, but not the end of the world! Sled pushes are all about power and technique. Plyometric drills: Incorporate box jumps and explosive squats to build the necessary strength. Also, practice pushing the sled at different intensities; alternating between heavy and lighter sleds can help build endurance.

Race Strategies:

Now, let’s talk about how to put all this into action during your next race. Here are some strategies to help you shine even brighter:

• Pacing: Start steady! You don’t want to burn out during the first running segment. Try to stick to a pace that feels comfortable but challenging. You’ve got the speed, so let’s spread it out over the race.
• Transition Practice: In training, simulate race conditions. Practice your transitions between exercises to get them as smooth as butter. Think about what you’ll need ready to go so you’re not fumbling around.
• Mindset: Stay positive! When you hit those tough spots, remember why you’re doing this. Visualize success—every time you doubt, remind yourself that you’re part of the top 4% in your age group. That’s impressive! 🥇
• Nutrition and Hydration: Fuel your body right before the race. Carbs are your friend, and make sure to hydrate well in the days leading up to the event. You can’t run on empty, right?

Conclusion:

Evie, you have a solid foundation, and with a little bit of focus on those segments, you’re going to become an absolute beast in the Hyrox arena. Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So keep pushing, keep improving, and don’t forget to have a little fun along the way! 💪💥

Now go out there and show them what you’re made of! The Rox-Coach believes in you!