Hawkins Liz Hyrox Result

Overall Performance:

Liz, you crushed it out there at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:25:52 puts you in the top 34% of 652 athletes, and landing 35th in your age group is no small feat. Your total running time of 00:38:51 is a solid 05:24 faster than the average—it's clear you're more of a runner than a lifter, and that gives you a fantastic foundation to build upon. However, your pacing showed some inconsistencies. You started off strong in Running 1 but dropped into the 30th percentile for that lap, which may have set a tone that impacted your performance in the later exercises. Remember, it’s not just about speed; it’s about maintaining that speed across all segments. A few tweaks in your pacing strategy could lead to a significant improvement in your overall performance.

Segments to Improve:

Let’s dig into the segments that need some TLC:

• Wall Balls (00:07:12): Oof! That's a long time under that wall ball. To improve this, focus on your technique: aim for a consistent squat depth and a smooth, explosive throw. Try 3 sets of 15 reps at a lower weight each week, gradually increasing as you feel more comfortable. Incorporate pyramid sets to build endurance under fatigue.
• Sled Pull (00:06:17): This segment took a bit longer than it should have. Strengthen your back and legs with deadlifts and bent-over rows. Implement sled pulls in your training, focusing on both speed and form. Aim for 4 sets of 20 meters with a focus on explosive movement.
• Sandbag Lunges (00:05:16): Lunges are a killer for strength and endurance. To tackle this, practice weighted lunges with a focus on depth and explosiveness. Try 3 sets of 12-15 reps on each leg, and incorporate lunge variations like reverse and lateral lunges to build stability and power.
• Ski Erg (00:05:44): Time to become a ski master! Focus on proper form: keep your core tight and engage your legs while pulling. Integrate interval training on the Ski Erg for 30 seconds on, 30 seconds off, aiming for 10 rounds. This will help improve your power and efficiency.
• Sled Push (00:02:55): The sled can feel like a brick wall, but with some dedicated practice, you can bulldoze through it! Focus on explosive starts and maintaining a steady push. Try 4 sets of 20 meters and gradually increase the weight as you get stronger.
• Burpees Broad Jump (00:05:40): It's a challenging combo. To improve, break it down: practice burpees and broad jumps separately. Incorporate 3 sets of 10 burpees followed by 5 broad jumps for conditioning. Focus on your landing mechanics to avoid fatigue.

Race Strategies:

During your next Hyrox, consider these strategies:

• Pacing: Start slightly slower in the first run to conserve energy for the exercises. Find your rhythm before unleashing the beast in the second half of the race.
• Transition Time: Reduce your roxzone time by rehearsing transitions in training. Set a timer and practice moving quickly between exercises, keeping your mindset in race mode.
• Breathing Technique: Focus on controlled breathing during transitions and exercises to maintain stamina. You’d be surprised how much of a difference it can make!

Conclusion:

Liz, the road ahead is paved with potential. Remember, “The only way to get better is to push your limits.” You are already doing great work, but with focused training on those segments, you can lift that performance to new heights. Don't forget to have fun while you're at it—after all, you're not just working out; you're crushing it! 💪

Keep the fire burning, keep pushing through the tough moments, and let’s turn those weaknesses into strengths. You've got the heart of a champion, and I’m here to coach you to greatness! Now, let’s get back in the roxzone and make it happen!

Stay strong, and remember: “You can’t hurt me!” – David Goggins. Let's go, Liz! The Rox-Coach is with you all the way. 💥🏆