Terzaki Lhea Hyrox Result

Overall Performance:

Lhea, you put in a solid effort at the 2024 Stockholm Hyrox event! Finishing in an overall rank of 37 out of 59 athletes is commendable, especially considering you are in the competitive age group of 16-24. Your overall time of 01:23:48 is respectable, and guess what? You crushed the average total running time by 10 minutes! That's the kind of speed that makes runners envious. 🏃‍♀️💨

However, your pacing in the early running laps showed some inconsistencies, particularly in the first lap where you were 3 seconds slower than average. This suggests you might have started a bit too conservatively, which is fine, but we need to ensure that you find that sweet spot in pacing to maximize your performance across all segments.

Your profile leans towards being a better runner, given your faster-than-average total running time. This means we’ll need to focus on building up your strength to balance out those running abilities. Remember, in Hyrox, it’s all about being a well-rounded athlete! Like Goggins says, “You’re not going to find the best version of yourself in your comfort zone.” So let’s get out of that zone and start leveling up! 💪

Segments to Improve:

Now, let’s dive into the segments that could use some serious love:

• Burpees Broad Jump: You clocked in at 00:05:41, which was 01:04 slower than average. This segment is crucial for overall efficiency and your readiness for the next exercise. It’s a combination of strength, agility, and endurance.

Training Strategy: Focus on high-rep burpee drills, aiming for explosive power. Start by incorporating sets of 10-15 burpees followed by a broad jump. For example:

• 5 rounds of 10 burpees + 5 broad jumps, rest 1 minute between rounds.
• Work on your form: Ensure your landing is soft, and drive your knees high to avoid a slow transition.

• Total Running Time: Your total running time of 00:40:24 was indeed faster than average, but there’s still room for improvement while managing your strength segments.

Training Strategy: Incorporate interval training to improve your endurance while maintaining strength. Try this:

• 1 mile at a hard pace followed by 400m at a recovery pace. Repeat 4-5 times.
• Implement tempo runs where you aim for a pace slightly faster than your average race pace for sustained periods (20 minutes). This will help with pacing strategies during the race.

• Roxzone: You spent 00:06:30 in the roxzone, which is 00:54 slower than average. This indicates potential downtime during transitions and could affect your overall performance.

Training Strategy: Focus on transitioning quickly between exercises. Practice “bricking” workouts where you combine strength and running. An example is:

• Complete a strength station, then immediately run 400m.
• Time your transitions between exercises to identify where you can cut down on downtime.

Race Strategies:

For your next Hyrox race, here are some strategies to keep in mind:

• Pacing: Start strong but don’t go all out in the first running segment. Aim for a pace slightly below your target to conserve energy for the second half of the race. You want to be the tortoise, not the hare!
• Segment Focus: As you approach each strength segment, visualize how each rep will contribute to your overall time. This mental cue can help keep you motivated and focused.
• Transitions: Practice quick transitions during training to simulate race day pressure. The quicker you can get in and out of each station, the better your overall time will be.

Conclusion:

Lhea, you’ve shown great potential and strength at the Stockholm Hyrox! Building on your running prowess while focusing on strength and transitions will definitely elevate your game. Remember, every second counts, and as Jocko Willink says, “Discipline equals freedom.” Embrace the grind, and keep pushing yourself. You got this! 💥

And hey, why did the burpee go to therapy? Because it couldn’t stop jumping to conclusions! Keep that sense of humor alive, and let’s get to work on turning those weaknesses into strengths. The Rox-Coach believes in you! Let’s crush it next time! 🏆💪