Overall Performance:
Hernandez Fernanda, Mehl Derik, Wilkinson Kanani, and Villalobos David, you rocked the 2024 Anaheim Hyrox Team Relay Mixed, finishing 4th overall! That places you in the top 10% of 39 athletes, and 4th in your age group, which is no small feat! Your overall time of 01:08:20 shows that youâve put in the work, but there are some clear pathways to elevate your performance even higher.
Looking at your performance, it's evident that you started off a little slow with a first running segment that was about 2:57 slower than average. This likely set you up for a pacing challenge throughout the race. However, you quickly turned that around in Running 2, where you crushed it with a 00:03:34, which is 3rd percentile rank! Youâve shown that you have some serious running chops, but overall, your total running time of 36:00 was 1:11 slower than average, indicating that you lean more towards a strength profile. This means we need to integrate more running into your training to balance things out and bring your overall performance to the next level. đââïžđȘ
Segments to Improve:
Now, letâs break down the segments that need some serious TLC:
- Ski Erg: You clocked in at 00:04:35, which was 10 seconds slower than average. This placed you in the 37th percentile rank. To improve this, focus on endurance and technique. Try drills like:
- Interval Training: 30 seconds on, 30 seconds off for 10 rounds. Aim for consistent power output.
- Form Drills: Focus on engaging your core and pulling the handle towards your lower ribs. This aligns with your body's mechanics and maximizes your power.
- Sled Pull: At 00:03:46, you were 3 seconds slower than average. This needs more strength training. Incorporate:
- Heavy Sled Drags: Work on both forward and backward pulls to build strength and stamina.
- Pulling Drills: Use resistance bands for pulling motions, and ensure you keep your core engaged.
- Wall Balls: You completed them in 00:03:57, which was 27 seconds faster than average, but we want to capitalize on that strength! Increase the reps in your workouts and focus on explosive power. Try:
- Weighted Squats: Increase your overall strength with heavy squats to improve your wall ball performance.
- Power Cleans: They build explosive power that translates well into your wall balls.
- Roxzone: You spent 00:06:34 here, which was 1:02 slower than average. This indicates that your transition times need tightening. Try to practice:
- Quick Transition Drills: Set up mock transitions between exercises and time yourself. Aim to cut that down by practicing getting in and out of equipment smoothly.
- Overall Conditioning: Improve your aerobic fitness to minimize downtime between segments.
Race Strategies:
For your next race, let's talk strategy. Start off with a steady pace on the first run. Instead of going all out, aim for a pace you can sustain through the first half of the race. This will help conserve energy for those critical last segments. Remember, âItâs not about how you start, itâs how you finish!â đ„
During transitions, practice going through your mental checklist. Visualize each movement you need to make, so it becomes second nature. Remember, the less time you spend thinking, the more time you have crushing your competitors. đ
Conclusion:
In conclusion, youâve got the potential to move up the ranks even further! Focus on improving your ski erg, sled pull, and transition times, while maintaining your wall ball strength. Youâve got a solid running base, but letâs push that envelope a little further. Remember, âThe only way to achieve the impossible is to believe it is possible.â Keep grinding, keep pushing, and donât forget to have fun while youâre at it. Youâre already doing great things, and I canât wait to see you crush your next Hyrox event! Iâm always here to help you unleash your inner champion.
- The Rox-Coach đȘ