Bardsley Laura Hyrox Result

Overall Performance:

Laura, let me tell you: you crushed it out there! Finishing 16th overall and 4th in your age group puts you in the top 2% of 652 athletes. That’s no small feat! Your overall time of 01:09:30 is impressive, and your total running time of 00:31:51 shows you have a solid runner profile—4:18 faster than average! 🚀

However, let’s talk pacing. Your first running segment was lightning quick at 00:03:37, which is fantastic, but it might have set a pace that left you a bit fatigued in the later stages, especially with segments like Burpees Broad Jump and Wall Balls. It’s like sprinting to the fridge when you’re hungry but realizing you forgot the snacks! You have the speed; now let’s work on marrying it with endurance and strength to create a hybrid beast. 💥

Segments to Improve:

Now, let’s zero in on those segments that could use a little more love:

• Burpees Broad Jump: 00:05:54 (01:48 slower than average)
• Wall Balls: 00:04:31 (01:01 slower than average)
• Sandbag Lunges: 00:04:19 (00:55 slower than average)
• Sled Push: 00:02:14 (00:04 slower than average)
• Farmers Carry: 00:01:59 (00:12 slower than average)

Let’s break those down:

• Burpees Broad Jump: You lost a lot of time here. Focus on explosive power and rhythm. Try doing 3 rounds of 10 burpees followed by 10 broad jumps, resting for 1 minute between sets. Work on your form to avoid fatigue—keep your core tight and land softly to conserve energy.
• Wall Balls: You need to channel your inner basketball player here! Practice the wall ball movement by doing 3 sets of 15 reps with a focus on consistency and pacing. Remember, it's not just about throwing the ball; it's about using your legs effectively to generate power. Consider adding a pause at the bottom of the squat to improve your strength.
• Sandbag Lunges: Lunges can be sneaky! They burn but are essential. Implement a progressive loading strategy—start with lighter weights, focusing on form, and gradually increase the load. Try 4 sets of 10 lunges per leg, and focus on keeping your torso upright while driving through your front heel.
• Sled Push: This is about brute strength! Incorporate heavy sled pushes into your routine. Aim for 5-6 sets of 20 meters at maximal effort. Focus on driving with your legs and engaging your core. If you can’t feel your legs afterward, you’re doing it right!
• Farmers Carry: Make your grip your strength! Practice carrying heavy kettlebells or dumbbells for 30 meters, rest, and repeat for 4 sets. Keep your shoulders back and chest up; don’t let those weights pull you down!

Race Strategies:

During your next race, consider the following strategies:

• Start strong but steady: Your initial pace is vital. Avoid going too hard too early. Embrace the mantra: “Slow is smooth, smooth is fast.”
• Fuel wisely: Make sure you’re properly hydrated and fueled before the race. Think of it as filling up your tank before a long drive. You wouldn’t want to run out of gas halfway!
• Transitions matter: Work on minimizing your roxzone time. Practice quick transitions in training. Set a timer and see how quickly you can move from one exercise to the next without losing your focus.
• Stay mentally tough: When fatigue sets in, remember why you’re doing this. Channel that inner David Goggins attitude—embrace the grind and push through the discomfort!

Conclusion:

Laura, you have the potential to not just compete but dominate! Focus on those segments we discussed, and remember that every second counts. Embrace the challenge—"It’s not about being better than someone else; it’s about being better than you were yesterday." 💪

Keep pushing those limits, and before you know it, you'll be smashing your own records and leaving others in the dust. And hey, if anyone asks if you want to join them for a workout, just say, “I’m already in a relationship—with my goals!”

Stay strong, stay focused, and keep chasing greatness!

- The Rox-Coach