Enkovaara Betsy Hyrox Result

Overall Performance:

Betsy, your performance at the 2024 Stockholm Hyrox was impressive, landing you in the top 19% overall and 22nd in your age group – that’s no small feat! Your overall time of 01:20:10 showcases your dedication and hard work. With a total running time of 00:35:20, you're proving that you're more of a runner than a strength athlete, clocking in 6:16 faster than the average. Just remember, running may be your jam, but Hyrox is a buffet, and you need a bit of everything on your plate! 🍽️

Looking at your pacing, you had a solid start but may have come out a bit too fast in the first running segment and then settled into a good rhythm. Your best running lap of 00:04:08 shows that you can kick it up a notch when needed, but consistency is key. We need to ensure that your transitions and strength segments can keep up with your running prowess. Let’s dive in and see where we can tighten things up!

Segments to Improve:

• Wall Balls (00:05:53): This was your slowest segment and cost you precious time. Focus on your technique. Try to keep your core tight and maintain a steady rhythm. Drills to improve your wall balls include:
  • Practice unbroken sets with lighter weight for endurance.
  • Incorporate wall ball intervals after runs to simulate fatigue.
• Burpees Broad Jump (00:06:40): A tough one, but it’s about efficiency. Break it down into:
  • Burpee technique drills to minimize time spent on the ground.
  • Broad jump practice focusing on landing softly to maximize distance and minimize fatigue.
• Sandbag Lunges (00:05:08): Lunges are your friend, but they need to be your super friend! Work on:
  • Weighted walking lunges to build strength and stability.
  • Speed drills with lighter weights to increase your pace during the race.
• Ski Erg (00:05:57): A slower time here suggests you need to work on your upper body endurance. Incorporate:
  • Intervals on the Ski Erg to build stamina.
  • Focus on your form: keep your elbows in and drive with your core.
• Sled Pull (00:05:07): Slightly behind average, let’s get you pulling with purpose! Consider:
  • Incorporate heavy sled pulls in your strength training sessions.
  • Practice pulling with different grips and stances to find what works best for you.
• Rowing (00:05:23): Close to average, but let’s make it better! Focus on:
  • Technique drills to ensure efficient strokes.
  • Interval training at varying intensities to build your overall power and endurance.

Race Strategies:

• Start strong but controlled: You had a fast start, which is great, but try to maintain that energy without burning out too early. Think of it as a marathon, not a sprint.
• Transition time: Work on your transitions to get in and out of each station smoothly. Practice quick gear changes in your training to mimic race conditions.
• Stay mentally tough: When you hit those tough segments, remind yourself why you’re here. “Pain is temporary, pride is forever.” Keep pushing through! 💥
• Use your strength segments to recover: When you hit the wall balls or burpees, take a deep breath, focus on your form, and remember, every rep is one step closer to the finish line!

Conclusion:

Betsy, you’ve laid down a strong foundation with your running performance, now it’s time to build your strength game! Remember, Hyrox isn’t just about speed; it’s about being a well-rounded athlete. You’ve got the heart and the will to push through any challenges, and with a bit of targeted training, you’ll be smashing those segments in no time! 💪

As David Goggins says, “You are your own hero!” So channel that warrior spirit, put in the work, and let’s turn those weaknesses into strengths. Keep grinding, and remember to have fun along the way! You’ve got this! - The Rox-Coach