Blatchford Abigail Hyrox Result

Overall Performance:

Abigail, you absolutely crushed it at the 2024 Stockholm Hyrox event! Finishing with a time of 01:17:20 puts you in the top 12% of a competitive field of 652 athletes, which is no small feat. Your overall rank of 82 and age group rank of 21 shows that you’re a force to be reckoned with in the 25-29 category. Now, while your running game is on point—your total running time of 37:19 is 2:55 faster than average—there's a slight hitch in your strength performance that needs addressing.

Your pacing strategy in the first segment was aggressive, clocking in at 4:01, which is a solid 35 seconds faster than average. While starting strong can set the tone, it’s important to ensure that you don’t burn out too quickly. Judging from your performance, it seems you have a natural runner's profile, which is fantastic, but we’ve got some work to do on the strength segments to balance it out. Let’s dig deeper!

Segments to Improve:

• Wall Balls: 00:05:34 (64th Percentile)

Your wall balls took the longest time, and this is where we can make significant improvements. Focus on form and consistency.

• Drill: Practice wall balls with a lighter medicine ball to perfect your technique. Aim for 3 sets of 15 reps, focusing on a full squat and a strong throw.
• Tip: Incorporate a quick dip in your squat to generate momentum, which helps with both power and speed.
• Sled Pull: 00:05:13 (34th Percentile)

This segment was notably slower than average. Strengthening your posterior chain will enhance your sled pull.

• Drill: Incorporate heavy kettlebell or dumbbell deadlifts into your routine. Target 4 sets of 6-8 reps.
• Technique: Focus on keeping your back straight and using your legs to drive the weight.
• Burpees Broad Jump: 00:04:44 (16th Percentile)

We need to shave off some time here. Burpees require not just strength but also agility and explosive power.

• Drill: Integrate plyometric training, such as box jumps and tuck jumps, into your weekly workouts. Aim for 3 sets of 10 reps each.
• Strategy: Break down the burpee into smaller segments to ensure you’re maintaining form throughout.
• Rowing: 00:05:23 (47th Percentile)

Rowing can be a game-changer in Hyrox, so let’s get you moving faster!

• Drill: Focus on interval rowing. Try 5 rounds of 500 meters with 1-minute rest in between.
• Technique: Ensure you’re using your legs effectively and maintaining a strong core throughout the stroke.
• Farmers Carry: 00:02:11 (44th Percentile)

This segment is crucial for overall grip and core strength. Let’s amp it up!

• Drill: Perform farmer’s carries with heavy dumbbells or kettlebells for 30-50 meters, focusing on posture. Do 4-5 sets.
• Focus: Keep your shoulders back and engage your core throughout the carry.

Race Strategies:

• Pacing: Since you have a solid running base, consider starting strong but managing your pace effectively in the first two running segments. This will help preserve energy for the strength segments.
• Transition Time: Your roxzone was slower than average at 6:21. Work on quick transitions by practicing your setup before races. This can involve laying out your equipment in a way that makes it easy to grab and go.
• Breathing Techniques: Use controlled breathing during exercises to maintain stamina and focus. This will help you keep your heart rate in check during tougher segments.

Conclusion:

Abigail, remember what David Goggins always says: “You are not going to outlast me. I will outlast you.” You’re already on the right path, and with these targeted improvements, you’ll be even more unstoppable! Keep pushing those limits, and remember, every workout is a step closer to your goals. Let’s turn those weaknesses into strengths and get ready to dominate your next Hyrox event! 💪💥

Your journey is just beginning, and I’m here to support you every step of the way. Keep that fire alive, and let’s make sure the only thing slowing you down is your choice of music during those wall balls! You've got this! 🏆

- The Rox-Coach