Davies Ann Hyrox Result

Overall Performance:

Ann, you crushed it in Stockholm! Finishing 31st overall puts you in the top 51% of a competitive field, and snagging 3rd in your age group is no small feat! You've got the makings of a solid Hyrox athlete, and your overall time of 01:20:17 shows that you know how to push through the grind. Your total running time of 34:42 is a whopping 4:20 faster than average—clearly, you've got those legs working for you! 🏃‍♀️

However, it seems like you might be better suited to running than strength-based exercises. You kicked off strong with a quick first running lap, but it looks like your pacing might have gotten a bit irregular as the race went on. Finding a balance between speed and strength is key, so let's hone in on those weaknesses and make them your strengths.

Segments to Improve:

Alright, let's break down the segments where you can unlock some serious potential:

• Farmers Carry (00:03:52): This was your slowest segment, and it cost you valuable time. A solid grip and core strength are essential here. Focus on these exercises:
• Farmer's Walks: Carry heavy weights in each hand and walk for distance or time. Keep your shoulders back and core tight.
• Deadlifts: Strengthen your grip and posterior chain, which is critical for carrying heavy objects.
• Burpees Broad Jump (00:05:32): You spent a bit too long here, and we need to improve your explosiveness. Try these drills:
• Burpee Box Jumps: Incorporate a box jump into your burpees for increased power.
• Broad Jump Drills: Practice your broad jumps to develop leg strength and power.
• Wall Balls (00:06:34): Here, you lost a minute compared to the average. Let’s work on that coordination and power:
• Wall Ball Practice: Focus on proper squat depth and explosive upward movement.
• Plyometric Squats: Explode off the ground from a squat position to build the necessary power.
• Sandbag Lunges (00:05:00): You were just about average, but there's room for improvement:
• Weighted Lunges: Perform these with a sandbag or dumbbells to build strength while maintaining balance.
• Split Squats: Focus on one leg at a time to increase stability and strength.

Lastly, your Roxzone time of 6:16 means you might need to improve your transitions. Work on your overall fitness to help you move quicker between exercises—time is ticking! Try incorporating circuit training that mimics race transitions to improve your efficiency.

Race Strategies:

When it comes to the race, here are a few strategies that can help you maximize your performance:

• Pacing: Start strong but don’t blow your load in the first running segment. Find a sustainable pace and stick to it. Remember, it’s not a sprint; it’s a marathon, and you’re not just running here!
• Visualize: Before each segment, visualize your success. Picture yourself nailing those burpees and powering through that farmer’s carry.
• Transition Practice: Set up a mock race environment in your training sessions. Practice transitioning from one exercise to the next with minimal downtime.

Conclusion:

Ann, you're already doing amazing things in Hyrox, and your performance in Stockholm is just the beginning! Remember, growth comes from pushing your limits, and as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Keep that mindset strong, and turn your weaknesses into strengths! 💪

With the right focus on those segments, you'll see your times drop, and your confidence soar. So let’s get out there and train hard! Every rep, every run, every carry is a step towards your personal best. Let’s turn that 31st into a top 10 next time! You've got this! 💥

Stay motivated, keep grinding, and remember: “The only easy day was yesterday.” I’m here for you, Ann, and I’m ready to help you crush your goals! - The Rox-Coach