Beattie Kim Hyrox Result

Overall Performance:

Kim, you crushed it out there at the 2024 Stockholm Hyrox, finishing in the top 82% overall and 74% in your age group! With a total time of 01:48:33, it's clear you've got the heart of a lion and the legs of a gazelle. 🦁 Your total running time of 50:02 is impressive—4:31 faster than average—showing that you have a solid runner profile. However, we need to chat about pacing. Starting strong with a 5:35 on the first run is fantastic, but it can lead to fatigue in later segments. Balancing your speed with endurance will be key as you prepare for your next race. Remember, it’s not just about how fast you start, but how strong you finish!

Segments to Improve:

Let’s dive into those segments that need a bit of TLC:

• Burpees Broad Jump: 00:12:53 (4:44 slower than average)
  This segment needs some serious attention. Burpees are brutal, and when combined with a broad jump, it’s a double whammy! Focus on breaking down the movement. Try these drills:
  • Burpee Technique Drills: Work on your burpee form. Perform sets of 10, focusing on explosive jumps and quick transitions to minimize time.
  • Broad Jump Practice: Spend time on broad jump mechanics—focus on your landing and resetting your position quickly for the next rep.
  • Interval Training: Incorporate high-intensity interval training (HIIT) sessions that combine burpees and jumps. 30 seconds on, 30 seconds off for 10 rounds can simulate race fatigue!
• Wall Balls: 00:07:23 (0:51 slower than average)
  Ah, the wall ball—where dreams go to die! To improve here, focus on:
  • Form Check: Ensure you’re using your legs effectively. Squat deep and explode upwards to reduce arm fatigue.
  • Weighted Squats: Increase your strength by incorporating weighted squats into your routine. This will enhance your power output when throwing the ball.
  • Wall Ball Drills: Practice sets of 20-30 reps. Focus on your rhythm and breathing to avoid burning out too quickly.
• Sled Pull: 00:07:52 (0:54 slower than average)
  This segment is a beast, and you’ve got the potential to tame it! Work on:
  • Strength Training: Incorporate exercises such as deadlifts, sled pushes, and pulls into your routine to build the necessary strength.
  • Technique Drills: Focus on your form during the pull. Keep your hips low and pull with your legs rather than just your arms to maximize efficiency.
  • Time Trials: Practice sled pulls at race pace. Set a timer and see how fast you can complete a set distance. It’ll help you get used to that race day pressure!

Race Strategies:

For your next Hyrox, consider these strategies:

• Pacing: Start strong but controlled. Utilize your strong running ability to set a solid pace for the first two runs, then maintain that energy through the exercises.
• Transition Efficiency: The Roxzone is your time to shine. Make those transitions quick and efficient. Practice moving seamlessly from one exercise to the next in your training sessions.
• Breathing Techniques: Focus on your breathing during high-intensity segments. Controlled breathing can help manage your heart rate and fatigue, especially during heavy lifts and burpees.
• Mindset: Remember, it’s not just a race; it’s a test of your will. When the going gets tough, channel your inner Goggins and remind yourself: “You are not done when you’re tired; you are done when you’re finished.”

Conclusion:

Kim, your performance in Stockholm was commendable, with plenty of room for growth. Embrace these challenges and turn them into your strengths! Remember, every bit of effort counts, and with consistent training and a focus on those key segments, you’ll dominate your next Hyrox. Keep pushing, keep grinding, and don’t forget to enjoy the process. After all, running is just a warm-up for lifting heavy things and looking good doing it! 💥🏆

Stay strong, and let’s get to work. I’m here for you every step of the way. The Rox-Coach is only a shout away! 💪