Olivia Fearn, Kathryn Gregory, Kerry Howarth, Rachel Millar Hyrox Result

Overall Performance:

Olivia, you’ve put forth an impressive performance at the 2024 Birmingham Hyrox competition! Finishing with an overall time of 01:49:17 places you in the top 89% of your field, and 19th in your age group of W40+ is no small feat! Your total running time of 50:11 is a solid 3:28 faster than average, showcasing that you definitely have a runner’s edge. Your best running lap of 4:08 is a testament to your speed, so let’s capitalize on that strength.

However, it seems that your pacing at the beginning was a bit too conservative, as your first running segment was 1:28 slower than average. Starting off strong can set the tone for the rest of the race. You have the capacity to push harder early on, which could improve your overall standing. Your performance in the Sled Pull and Sandbag Lunges indicates that while running is a strength, there’s room to enhance your strength training to match your running prowess.

Segments to Improve:

• Sandbag Lunges: 00:08:34 (1:38 slower than average)

This segment was your slowest and indicates a need for both strength and endurance in your legs. To improve, incorporate the following:

• Weighted Lunges: Start with a manageable weight and gradually increase. Focus on maintaining an upright torso and a long stride to engage your glutes and quads effectively.
• Single-leg Deadlifts: These will enhance your balance and stability, key components for the lunges. Aim for 3 sets of 10 reps on each leg.
• Interval Training: Include lunges in your HIIT routines to build endurance and strength simultaneously. For example, alternate between 30 seconds of lunges and 30 seconds of rest, repeating for 10 minutes.
• Sled Pull: 00:09:04 (2:23 slower than average)

It’s time to unleash the beast! The sled pull can be grueling, but with targeted training, you can crush it:

• Resistance Band Pulls: Attach a band to a stationary object and practice pulling against the resistance. This will build the necessary strength in your back and legs.
• Sled Drags: Practice with lighter weights to start, focusing on form and driving through your legs. Aim for 3-4 sets of 20-30 meters.
• Core Strengthening: Incorporate planks, side planks, and Russian twists to ensure your entire core is engaged during pulls. A strong core stabilizes your body and improves overall pulling mechanics.

Race Strategies:

• Adjust Your Pacing: Start with confidence! Tackle the first run segment with a more aggressive pace. You want to find that sweet spot where you feel challenged but not overextended.
• Transition Time: Work on quick transitions during training. You lost time in the roxzone (12:23), which is a clear area for improvement. Practice moving from one exercise to another with minimal downtime. Set up mock transitions during your workouts.
• Cognitive Rehearsal: Visualize each segment of the race leading up to your performance. Picture yourself executing each exercise efficiently and maintaining a strong pace throughout. This mental practice can be as vital as physical preparation.

Conclusion:

Olivia, you’re in a great position to take your Hyrox performance to the next level! Remember, “The only way to achieve the impossible is to believe it is possible.” - Charles Kingsleigh. You’ve shown that you have the speed; now it’s time to marry that with strength and strategy! Embrace the grind, and let’s turn those weaknesses into strengths. After all, if it doesn’t challenge you, it doesn’t change you! 💪

Keep pushing, keep training, and let’s make sure that next time, you’re not just running; you’re flying! You've got this! - The Rox-Coach