Julia Dorsey, Kylie Peck Hyrox Result

Overall Performance:

Dorsey Julia and Peck Kylie, you two absolutely crushed it at the 2024 Chicago Hyrox! Ranking 22nd overall among 446 athletes and 8th in your age group is no small feat—top 4% and top 3% respectively. You both showed incredible strength and tenacity. Your overall time of 01:09:57 is commendable, but there are definitely areas we can fine-tune to shave off those precious seconds.

Looking at your pacing, you came out of the gate strong with a blazing first run at 00:04:02, which was 33 seconds faster than average! That kind of energy is vital, but it seems like you might have pushed too hard early on, leading to a slower pace in the latter running segments. Remember, it's not a sprint; it's a strategic dance of speed and strength. Your total running time of 40:56 shows that running isn't your weak point, but it could use a little more balance with your strength training. Think of it as a Hyrox buffet—don’t just fill up on running; make sure you add some strength to your plate too! 💪

Segments to Improve:

• Wall Balls (00:03:26): Your wall balls ranked 44th percentile, and that's a clear area we need to focus on. The key to improving this exercise is technique. Make sure you’re squatting deeply and driving through your heels to get full range. Practice with a lighter ball to refine your form before increasing the weight.
• Roxzone (00:05:47): Your transition time was slower than average by 42 seconds. This indicates that you might be taking too long between exercises. Work on your overall fitness and practice quick transitions during your training. Set up mock transitions and time yourself to create a sense of urgency. Remember, you’re not just racing against others; you’re racing against the clock!
• Total Running Time (00:40:56): To improve here, consider adding more interval training to your routine. Short, intense runs followed by brief recoveries will help you build speed and endurance. Incorporate hill sprints to develop leg strength and running efficiency.

Race Strategies:

For your next race, let’s implement a few strategies:

• Pacing: Start strong, but not burning out. Aim for consistent lap times that allow you to maintain energy through the later stages of the race. You can even practice pacing in your training runs by using a metronome or running with a partner who can help you gauge your speed.
• Transition Drills: Practice quick transitions in your training sessions. Set a timer and try to minimize your downtime between exercises. Visualize your next move before you finish the current one – think of it as a relay race where you’re always handing off the baton to yourself.
• Strength Training: Incorporate compound movements like deadlifts, squats, and bench presses. These will not only enhance your overall strength but help with those high-intensity exercises during the Hyrox. Think of them as building the foundation of your Hyrox skyscraper!

Conclusion:

Julia and Kylie, the road to improvement is paved by hard work and dedication. Remember the words of David Goggins: "You will never learn from a failure. You will learn from a success." Use this race as a learning experience and embrace the grind. Every workout is a step toward your next achievement, and with the right strategies in place, you’ll be even closer to your goals. Keep pushing, keep grinding, and most importantly, keep enjoying the journey! 💥🏆

And hey, if you ever feel like giving up, just remember: even a snail made it to the ark! Get after it, ladies! The Rox-Coach is here for you! 💪