Smit Makena Hyrox Result

Overall Performance:

Hey Makena! First off, congrats on completing the 2024 Melbourne Hyrox race! With an overall time of 01:52:59, you finished in the top 52% of 1398 athletes and snagged 162nd in your age group. That's no small feat! Your total running time was 00:50:38, which is about 5:25 faster than the average, showing you've got some serious running chops. You clearly have a runner's profile, so let's harness that speed while also focusing on building your strength for those tougher segments.

However, that first segment of running was a bit of a rocket launch at 00:03:03—2:55 faster than the average! While it’s great to start strong, pacing is critical in Hyrox. Starting too fast can lead to fatigue later on, especially during the strength-based workouts where you need every ounce of energy. Let's refine your pacing strategy for future races!

Segments to Improve:

Now, let’s dig into the segments where you can really kick it up a notch:

• Wall Balls (00:08:49): This was your slowest segment, and it's crucial as it directly impacts your overall endurance. Focus on improving your technique and conditioning. Try doing sets of wall balls for 20 seconds on, 10 seconds off. Aim for 5 rounds. Proper squatting form is essential; keep your chest up and engage your core throughout the movement.
• Burpees Broad Jump (00:09:36): Although burpees are a love-hate relationship for many, your performance here indicates room for improvement. Incorporate more explosive movements like box jumps and squat thrusts. A combo workout could be doing 5 burpees followed by a 10-meter broad jump for 5 rounds. This will build muscle endurance and explosiveness.
• Sandbag Lunges (00:07:20): Lunges are all about stability and strength. To up your game, focus on adding weight and varying your lunges—try walking lunges with the sandbag. Gradually increase the distance and weight as you feel comfortable. Double-check your form: keep that front knee over the ankle!
• Sled Pull (00:08:03): This segment was a bit slow, which might indicate you need to build your pulling strength. Incorporate sled pulls into your routine—do 3 sets of 20 meters at a challenging weight, with a focus on maintaining a steady pace. Engage your core and drive with your legs!

Additionally, your Roxzone time was 00:11:45, which is 2:11 slower than average. This suggests that your transition times could use some work. Improving your overall fitness and practicing quicker transitions between exercises will be key here. Set up mock race scenarios where you practice moving quickly between exercises, treating it like a relay race with a friend.

Race Strategies:

During the race, consider the following strategies:

• Pacing: Start strong, but don’t go all out on the first run. Aim to finish that first segment around 04:00-04:30 to conserve energy.
• Breathing: Focus on your breathing patterns during heavy segments. Inhale through the nose and exhale through the mouth to maintain steady breaths, especially during the wall balls and burpees.
• Visualization: Before the race, visualize each segment and how you’ll tackle the transitions. This mental prep can make a huge difference when you hit fatigue.
• Hydration and Nutrition: Don’t overlook your nutrition and hydration in the days leading up to the race. It’s like trying to run a car on empty—just doesn’t work!

Conclusion:

Makena, you have a fantastic foundation to build upon! Remember, "The only way to get better is to push your limits." Keep that competitive spirit alive, and embrace the grind. You’ve got the speed; now let’s transform those segments into strengths. And hey, if anyone asks how you got so strong, just tell them you trained with a coach who promised you’d be able to lift small cars after! 🚗💪

Stay committed, keep training hard, and remember that every step you take is a step toward your best self. You've got this! I’m here to help you crush your goals and become the Hyrox powerhouse you're meant to be. Let’s make the next race your best one yet!

Your Rox-Coach,