Hesketh Louisa Hyrox Result

Overall Performance:

Louisa, you absolutely crushed it in Stockholm! Finishing 33rd overall and 1st in your age group is no small feat—top 5% of 652 athletes and top 1% of 66 in your category! Your overall time of 01:11:36 showcases your dedication and hard work. 🏆

Now, let’s talk about your pacing. You kicked off strong with the first running segment, hitting a 00:04:05, which was 10 seconds faster than average. That’s a fantastic start! However, there’s always room for improvement. You have a running profile that’s clearly evident with a total running time of 00:36:05, which is 1:32 faster than average. You’re a runner with strength, but we need to balance that with some focused strength training to ensure you don’t just run fast but also tackle those strength segments with confidence.

Segments to Improve:

Now, let’s zero in on the segments where you can really take your performance to the next level:

• Wall Balls (00:04:11): This segment was quite a bit slower than average. Focus on your squat depth and explosive power. Try doing wall ball drills where you increase the weight gradually. Aim for sets of 10-15 reps, focusing on maintaining form throughout.
• Burpees Broad Jump (00:04:34): A 24-second deficit here indicates we need to work on your explosiveness and endurance. Incorporate plyometric drills like box jumps and burpee variations into your routine. Aim for intervals—20 seconds of burpees followed by 10 seconds of rest, repeat for 10 rounds. This will not only build strength but also improve your transition speed.
• Sled Push (00:02:13): Being just a second faster than average means you’ve got room to push harder. Incorporate heavy sled pushes into your training. Focus on shorter distances with maximum effort (e.g., 20-30 meters). This builds leg strength and power while mimicking race conditions.
• Ski Erg (00:04:55): Here, we’re looking at a 12-second slower performance. Incorporate specific Ski Erg workouts into your training. Try interval sessions: 30 seconds all-out followed by 30 seconds rest, for 10 rounds. This will help you learn to manage your breathing and pacing, so you can hit those erg scores on race day.

Make sure you also include some transition drills in your workouts. The Roxzone time of 00:05:41 shows that you may have spent a little more time than average transitioning between exercises. A good strategy here is to practice seamless transitions during your training sessions. Pair exercises back-to-back and work on minimizing downtime. You want to be as smooth as a well-oiled machine—just without the grease! 😄

Race Strategies:

Now that we’ve pinpointed areas for improvement, let’s talk strategy. During the race, here are a few tactical approaches:

• Pacing: Start strong, but keep an eye on your energy levels. Given your strong running ability, you can afford a slightly faster start, but hold back just enough to maintain your strength for the later segments.
• Transitions: As mentioned, practice those transitions. Visualize yourself moving fluidly from one exercise to the next. The quicker you can switch gears, the better you’ll perform overall.
• Breathing Techniques: Especially during strength segments, focus on controlled breathing. It can help you maintain your composure and energy. Inhale during the load and exhale during the exertion.

Conclusion:

Louisa, you’ve got an incredible foundation. Your strengths in running are undeniable, but with a bit of focused training on those key segments, you’ll be an unstoppable force! Remember, “The only thing standing between you and your goal is the story you keep telling yourself.” So let’s rewrite that story to one of strength, endurance, and fierce determination!

So, get ready to put in the work—because we’re turning those weaknesses into strengths! And remember, the only bad workout is the one that didn’t happen! Keep pushing your limits, and let’s make the next race even better! 💪💥

This is your Rox-Coach, cheering you on all the way to the finish line!