Hansen Sara Hyrox Result

Overall Performance:

Hey Sara! First off, let me just say: wow! Finishing 73rd overall and 18th in your age group out of 652 and 112 athletes respectively is a fantastic achievement! You’re crushing it with a finish time of 01:16:40, which puts you in the top 11% and 16% of your categories. That’s some serious grit! 💪

Now, let’s talk about your running profile. With a total running time of 00:37:32, you’re 2:17 faster than the average, indicating you have a strong runner’s edge. You really lit it up in the running segments, especially with your best lap at 00:04:25 in Running 2. However, while your running is on point, there are some segments where you can definitely level up your game. You might want to consider shifting the focus a bit more towards strength and skill-based work, especially in the exercises where you lost time.

But don’t sweat it! Every champion has their areas to improve. Think of it like this: if running was the cake, you just need to frost it a little better! 🎂

Segments to Improve:

• Wall Balls: 00:05:18 (58 Percentile Rank)

  This segment was your slowest, costing you significant time. Focus on improving your technique. Make sure you’re squatting deep and explosively throwing the ball to a target rather than just tossing it up. This ensures efficiency.

  Drills:

  • Practice wall balls with a focus on rhythm: 3 sets of 15 reps, ensuring you catch the ball at the bottom of the squat.
  • Try using a lighter ball to increase reps and focus on explosive power.

• Burpees Broad Jump: 00:05:06 (23 Percentile Rank)

  Burpees are tough, and combining them with broad jumps can be brutal. To improve here, work on your transition speed and explosive power in the jump.

  Drills:

  • Perform burpee drills focusing on speeding up the transition from the ground to jumping: 5 rounds of 10 burpees with a 10-second rest in between.
  • Incorporate broad jumps into your warm-up to build explosive power: 5 sets of 5 jumps, focusing on landing softly and resetting quickly.

• Farmers Carry: 00:02:14 (50 Percentile Rank)

  A solid farmer's carry is all about grip strength and core stability. Work on your grip and make sure you’re not over-exerting your energy during the carry.

  Drills:

  • Incorporate heavy carries in your training: 4 sets of 40 meters with challenging weights.
  • Try different implements (dumbbells, kettlebells) to keep the muscles guessing.

• Sled Push: 00:02:24 (28 Percentile Rank)

  The sled push can be a game-changer. Focus on your stance and push technique. Keeping low can help you generate more power and speed.

  Drills:

  • Practice sled pushes with different weights for 30 meters, focusing on keeping your body low and driving through your legs.
  • Do interval training with sled pushes: 5 rounds of 20 meters at high intensity.

Race Strategies:

• Pacing: You started strong, but be mindful of your pacing strategy. It’s crucial to keep a consistent effort level throughout the race rather than going all out too early. Maintain a sustainable pace, especially if you notice more challenging segments ahead.
• Transition Times: Your Roxzone was 00:06:15, which is slower than average by 00:50. Work on your transitions! Practice moving quickly between exercises, keeping your gear organized, and planning your strategy for each segment. Think of it like a relay race: smooth handoffs matter!
• Mindset: As you approach tougher segments, remind yourself: “It’s not about the fall; it’s about how you get back up.” Keep the mindset of a warrior; you got this!

Conclusion:

Sara, you’re already performing at an elite level! With a few tweaks and concentrated efforts in those segments, you’ll be even more unstoppable. Remember, it’s not about being perfect; it’s about being better than you were yesterday. “The only way is through” is a motto worth adopting. 💥

So lace up those shoes, get ready to conquer those segments, and let’s see you break through those barriers next time! You’ve got the potential to climb even higher on that leaderboard. Keep pushing, stay focused, and don’t forget to have fun along the way! 🏆

Your coach, The Rox-Coach.