Alicia Kueker Hyrox Result

Overall Performance:

Alicia, you crushed it at the 2024 Dallas Hyrox, finishing in an overall time of 01:21:28, which places you 42nd out of 95 athletes and 11th in your age group (30-34). That's a solid performance, showcasing your dedication and hard work! Compared to previous races, you’ve shown significant improvement, especially in your overall time when you compare it to your 2021 Austin race where you finished 5:37 slower. That’s called progress, and it’s clear you’re leveling up! 💪

Looking at your pacing strategy, I noticed you started a bit slower than the average with your first run segment at 04:46, which was +00:30 compared to the average. However, you picked up the pace in the second running segment at 04:24, which was a fantastic move! Overall, your total running time of 38:21 is faster than average by 00:49, indicating that you have a strong runner profile. But let’s not forget, Hyrox is all about that hybrid athlete mentality, so we’ll need to balance your running prowess with some serious strength training to improve your overall performance further.

Segments & Race Analysis:

Now, let’s break down how you did in each segment:

• Running Segments: You started slower but finished strong, particularly in Running 2, where you clocked in at 04:24. That’s a great segment, but keep an eye on your pacing in Running 1 and 3, where you lost some time.
• Ski Erg: You’re right in the middle of the pack here with a time of 04:47, slightly above average, but there’s room for improvement if we can enhance your endurance and technique.
• Sled Push and Pull: You performed decently in the sled push with 03:29, but the sled pull at 05:25 could use some work, as it was -00:27 compared to average. Let’s attack these strength segments!
• Burpees Broad Jump: This was a tough segment for you, with a time of 04:16, which was -00:20 compared to average. It’s time to sharpen that explosive power!
• Roxzone: Your transition time of 06:15 was slower than average by +00:43. This is a crucial area to focus on, as improving your transitions can shave significant time off your overall performance.

Overall, while you’re doing great in running, the Hyrox challenge is all about being a well-rounded athlete. Let’s strengthen those weak spots and elevate your game!

Segments to Improve:

Now, let’s zero in on the segments that are holding you back the most:

• Sandbag Lunges: Current time: 05:31, with a potential improvement of 01:00 (aiming for 04:31). This is a significant focus area (42%). To improve, incorporate the following:
• Weighted Lunges: Use a sandbag or dumbbells to add resistance. Focus on form and keep your core engaged. Aim for 3 sets of 12-15 reps per leg.
• Split Squats: These will help build strength in your legs and core stability. 3 sets of 10-12 reps per leg will do wonders.
• Dynamic Lunges: Add speed! Perform 3 sets of 10 dynamic lunges, focusing on explosiveness as you step forward.

By focusing on these exercises, your strength in this segment will improve, allowing you to push through with more confidence and speed!

• Wall Balls: Your time of 06:08 can be improved by 00:47 (targeting 05:21), which is a significant focus area (33%). Here’s how to elevate this segment:
• Wall Ball Technique: Ensure you’re using proper squat form and throwing technique. Practice with a lighter ball before gradually increasing weight.
• Interval Training: Incorporate high-intensity interval workouts that incorporate wall balls with running or rowing for better endurance and strength.
• Core Stability Exercises: Strengthening your core will improve your wall ball performance. Planks and Russian twists are excellent choices. Aim for 3 sets of 30 seconds to 1 minute.

Improving these two segments can make a massive difference in your overall race time!

Race Strategies:

Let’s talk about race strategies that can set you up for success in your upcoming races:

• Pacing Strategy: Start with a controlled pace in your initial running segments. Aim to maintain a steady heart rate, especially in the first run, to avoid burning out too early.
• Transition Speed: Work on quick transitions between exercises. Creating a routine of what you’ll do next can help shave minutes off your overall time.
• Breathing Techniques: Practice deep breathing techniques during exercises, particularly those that require endurance. This will help you maintain stamina and stay focused.
• Visualize Success: Before the race, visualize your performance. Picture yourself hitting your target times and successfully transitioning between segments. Your mind can be your most powerful tool! 💥
• Stay Positive: Remember, Hyrox is as much a mental challenge as it is physical. Keep a positive mindset, and don’t forget to have fun while you’re out there!

Conclusion:

Alicia, you’ve made incredible strides in your Hyrox journey, and I’m excited to see how you build on this performance moving forward. Your next relevant races, including the HYROX Dallas in 2025 and the HYROX World Championships in Chicago, are perfect opportunities to showcase your hard work and determination. Keep pushing your limits, and remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” So, let’s get hard and crush those goals! 😤

And just in case you need some motivation, remember: “Success is not owned, it’s leased, and rent is due every day.” Keep that hustle alive, and let’s get after it, one wall ball and sandbag lunge at a time! You’re capable of greatness, Alicia—let’s unleash it!

Until next time, keep grinding, keep smiling, and keep inspiring! You’ve got this! - The Rox-Coach 🏆