Dwyer Katy Hyrox Result

Overall Performance:

Katy, you rocked the 2024 London Hyrox competition with an overall time of 01:34:01, placing you in the top 50% of a staggering 1525 athletes! That’s no small feat! Your total running time of 00:44:21 is impressive, clocking in at 03:28 faster than the average. Clearly, you have a runner's profile, which gives you an edge during the running segments. However, we need to dial in your strength exercises to balance out your performance. Your pacing was a bit of a rollercoaster ride—starting slower on the first run and then picking up the pace. This indicates you may have held back a bit too much at the start; let’s work on that! Remember, “You are not done when you’re tired; you are done when you’re finished.” 💪

Segments to Improve:

Now, let’s dive into the segments that need some TLC. Here are the key areas where you can enhance your performance:

• Wall Balls (00:07:27) - 02:09 slower than average: This is your biggest time sink. Focus on technique! Ensure you’re squatting deep and using your legs to propel the ball up. Try:
  • Drills: Use a lighter medicine ball to perfect your squat and throw technique. Aim for 3 sets of 15-20 reps.
  • Strength: Incorporate back squats into your routine to build leg strength. Start with 3 sets of 8-10 reps.
• Sled Push (00:03:57) - 01:04 slower than average: You’re a powerhouse, but let’s harness that strength better. Work on your pushing technique:
  • Drills: Practice shorter, explosive pushes over 20 meters. Aim for 5 rounds, focusing on maintaining a strong posture.
  • Strength: Add squats and lunges to your routine. These will build the necessary leg strength to dominate the sled push.
• Sled Pull (00:07:10) - 01:06 slower than average: This segment can really test your endurance. Improve your grip strength and core stability:
  • Drills: Incorporate sled pulls into your training. Start with lighter weights and focus on maintaining speed.
  • Strength: Add deadlifts to your routine—3 sets of 6-8 reps will build the posterior chain strength you need!
• Sandbag Lunges (00:05:19) - 00:15 slower than average: Lunges can be tricky, but they’re essential. Focus on stability:
  • Drills: Perform walking lunges with a focus on form. Try 3 sets of 10-12 reps on each leg.
  • Strength: Incorporate Bulgarian split squats for added leg strength and stability.

Race Strategies:

Now that we have identified the areas for improvement, let’s talk strategy! Here's what to implement during your next race:

• Pacing: Start with a slightly more aggressive pace. You’ve proven that you can handle faster runs; don't hesitate to use that energy! Aim for even splits across the running segments.
• Transition Time: Focus on minimizing your roxzone time. Have a clear plan for moving from one exercise to the next. Practice transitions in training to make them second nature.
• Mindset: Keep your mental game strong. Visualize your success before the race. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Push through the discomfort—embrace it!

Conclusion:

Katy, you’re already showcasing remarkable talent, and with some focused training on your weaker segments, you’ll be unstoppable! Remember to have fun along the way; after all, it’s a competition, not a funeral! 😉 Keep that fire burning, and let’s turn those weaknesses into strengths. “You can’t hurt me” is not just a mantra; it’s a lifestyle! Embrace the grind, and let’s get after it! 💥🏆

Stay fierce and keep pushing! This is The Rox-Coach, and I believe in you!