Kohlback Kimmy Hyrox Result

Overall Performance:

Hey Kimmy! First off, congrats on crushing that Hyrox race in Dallas! 🏆 Finishing with an overall time of 01:29:14 places you in the top 11% of all athletes and 13% in your age group. That’s no small feat! You’ve shown some solid strength in your performance, especially in the sled push and sled pull—those were seriously impressive, sitting in the top 8% and 12% respectively. However, it looks like your pacing strategy may have leaned a bit too fast at the start, especially in Running 1, where you were 46 seconds slower than average. This could contribute to a cooldown in energy and slower runs in the latter segments. Your total running time of 47:09 indicates that while you’re strong, you might want to focus a bit more on your running endurance since it’s slower than average by over a minute. So, you’ve got a bit of a hybrid athlete vibe going on—you’ve got the strength, but let’s amp up that running game! 💥

Segments to Improve:

Alright, let’s dig into the segments where there’s some serious room for improvement. Here are the key areas:

• Wall Balls: At 6:28, you were 1:45 slower than average. Wall balls can feel like a love-hate relationship, but let’s make them your best friend! Focus on form: keep your core tight, squat low, and aim for a consistent rhythm. Consider doing sets of 10-15 with a heavier ball to build strength and endurance. Also, practicing quick transitions from the squat position to standing can help speed things up!
• Rowing: Your rowing time was 5:38, which is 16 seconds slower than average. To improve this, work on your technique! Focus on driving with your legs first and then pulling with your arms. Incorporate interval training sessions of 500 meters with short rest periods to build both power and endurance. Aim for a higher stroke rate but maintain control—think of it as a dance; you want grace, not chaos!
• Total Running: You lost 2:51 compared to the 25th percentile. This indicates a need for more running endurance. Incorporate long runs into your routine—try to include at least one long run each week at a steady pace. Also, play with interval training to push your speed. Something like 4x800m at a fast pace followed by a short rest can work wonders. Just remember, the only thing you should be sprinting through is the finish line! 🏃‍♀️
• Roxzone: At 6:23, you were 21 seconds faster than average, but there’s always room for improvement. Work on your transitions—practice the mental shift from exercise to running. Set up a mock race environment where you can practice moving swiftly between exercises. Think of it as a game of tag, but you’re always “it” and must keep moving!

Race Strategies:

When it comes to race day, strategy can make a world of difference! Here are some tips:

• Start Smooth: Instead of going all out at the beginning, aim for a controlled pace in your first running segment. This will save energy for the latter parts of the race, allowing you to maintain better speed.
• Transition Training: During your workouts, practice the smoothest transitions possible. Think of it like a relay race—every second counts! Use timers to make it a fun challenge.
• Mindset: Keep your head in the game! Visualize each segment before the race, so you know what to expect. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”
• Hydration and Nutrition: Make sure you’re fueling properly in the days leading up to the event. Stay hydrated, and consider a small snack right before the race for an energy boost. You wouldn't drive on empty, right? 🚗

Conclusion:

Kimmy, you’re already doing incredibly well, but there’s always room to grow! With a bit of focused training on your running and some tweaks to your wall balls and rowing, you’ll be on your way to smashing your next race. Remember, every workout is a step towards your goals, and some days it’s just about showing up and getting it done. “The road to success is dotted with many tempting parking spaces.” So, keep pushing and never stop believing in your potential! 💪

Stay strong, keep smiling, and let’s get to work! You’ve got this! I’m here to help you every step of the way—The Rox-Coach!