Collin Vanessa Hyrox Result

Overall Performance:

Vanessa, congratulations on your performance at the 2024 Stockholm Hyrox event! Finishing with an overall time of 01:37:15 places you in the top 63% of 346 athletes, and 56th in your age group out of 77. That’s a solid showing! 💪

Your total running time of 00:48:57 is notably 00:18 faster than average, highlighting your strong running capabilities. It seems like you’ve got the heart of a runner, but let’s not forget that Hyrox is a hybrid beast that requires strength and endurance in equal measure.

Looking at your pacing, your first running segment was a bit aggressive at 00:04:52—33 seconds faster than average. While starting strong can set a confident tone, it’s crucial to find that sweet spot to maintain energy throughout the race. Your final running segment, however, shows a slowdown, which indicates that the intensity might have taken its toll on your endurance as the race progressed.

Segments to Improve:

Now, let's break down the segments where there's room for improvement:

• Burpees Broad Jump: 00:07:32 (38 seconds slower than average, 72nd percentile)
• Roxzone: 00:10:38 (2:58 slower than average, 90th percentile)
• Running 4: 00:08:14 (2:01 slower than average, 95th percentile)

1. Burpees Broad Jump: This segment needs some love. The burpees can be a real energy sapper, especially if you're not executing them efficiently. Focus on:

• Drill: Practice a "burpee to broad jump" combo. Set a timer for 10 minutes and do as many as possible, focusing on form and speed.
• Form Correction: Ensure your push-up position is stable and your jumps are powerful. Keep your chest up on the jump to avoid unnecessary fatigue.

2. Roxzone: Your transition time is longer than average. This often indicates that you need to work on overall fitness and practice quicker transitions. Here’s how:

• Exercise: Set up a circuit that includes two exercises (like sled push and burpees) followed by a short run. Time each segment and focus on reducing transition times.
• Drill: Incorporate "transition drills" into your workouts where you switch between different exercises quickly. Aim for smooth, efficient movements.

3. Running 4: Slowing down in the last running segment can be a sign of fatigue or mismanagement of energy. Work on:

• Endurance Runs: Incorporate longer runs at a conversational pace to build stamina. Consider a weekly long run, gradually increasing distance.
• Interval Training: High-intensity interval training (HIIT) can improve your speed and endurance. Try 30 seconds of sprinting followed by 1-2 minutes of walking or jogging.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing Strategy: Start slightly slower than your goal pace. Aim for a negative split, meaning you run the second half faster than the first.
• Transition Focus: During your race, practice visualizing each transition. Mentally rehearse the switch from running to the next exercise to speed up your movements.
• Hydration and Nutrition: Keep hydration handy. Consider quick energy gels or chews if you're racing for over an hour to maintain energy levels.

Conclusion:

Vanessa, remember that every race is an opportunity to learn and grow. Your running skills are impressive, and with some focused training on those burpees and transitions, you’ll be unstoppable! As David Goggins says, “You are not a product of your environment. You are a product of your decisions.” Make the decision to push through those weaknesses, and you’ll come out stronger on the other side. 💥

Keep your head high and your feet moving fast, because in Hyrox, every second counts! Next time, let’s aim for that sub-1:30 mark. You've got this! 🏆

Stay hungry, stay humble, and keep grinding. I’m here to help you every step of the way. This is The Rox-Coach, and together, we’re taking you to the next level!