Joelle Ewen Hyrox Result

Overall Performance:

Joelle, you crushed it out there at the 2024 Frankfurt Hyrox, finishing with an impressive overall time of 01:49:52! 💪 You ranked 671 overall, placing you in the top 88% of 762 athletes, and you're sitting at 110 in your age group, which is also in the top 87% of 126 athletes. That’s no small feat! Your total running time of 00:54:11 is a solid 00:32 faster than average, highlighting your strong runner profile. However, we need to chat about pacing: your first run segment was a bit too fast, and it may have affected your performance in the subsequent strength segments. Remember, it’s not a sprint; it’s a test of endurance and strength! Think of it as a good relationship—you can’t just rush in without a plan!

Segments to Improve:

Now, let’s dive into those segments that could use a bit of TLC. Here are the main areas where you can improve:

• Wall Balls (00:09:00; 02:09 slower than average): This is your biggest time sink. The wall ball is all about rhythm and explosion. Practice with a focus on your squat depth and the throw. Aim for a consistent height and catch the ball at your chest level to maintain a smooth motion. Try doing sets of 10-15 reps, focusing on a quick turnaround time. Work on your breathing too; keep it steady to avoid that gasping-for-air feeling.
• Ski Erg (00:06:00; 00:31 slower than average): The Ski Erg can be brutal, but you’ve got this! Focus on your technique: keep your core tight, and engage your legs with each pull. Try interval training: 30 seconds of max effort followed by 30 seconds of rest, repeat for 10 rounds. This will build your endurance and power on the Erg.
• Sled Push (00:03:41; 00:21 slower than average): The sled push is a test of both strength and technique. Make sure you’re pushing from your legs, not just your arms. Incorporate heavy sled pushes into your weekly routine—start with lighter weights to focus on form, then gradually increase the load. Try doing short distances (10-20 meters) with maximum effort to build both strength and speed.
• Total Running Time (00:54:11; 00:00:49 slower than average): While you’re fast, we want to make sure you’re efficient. Consider incorporating tempo runs into your training, where you run at a challenging pace for a set distance. This will help you manage your energy better throughout the race. Also, practice your transitions between running and exercises to minimize that Roxzone time.

Race Strategies:

Next up, let’s talk strategy for your next race. Here’s how to optimize your approach:

• Pacing: Start the first run segment at a controlled pace—aim for a time that’s around 00:06:00. This will help you maintain stamina for the strength segments that follow.
• Transition Time: During your training, practice your transitions between running and exercises. Aim to reduce your Roxzone time by setting up your stations efficiently. Keep your gear organized, so you can move seamlessly from one exercise to the next.
• Mindset: When you hit the wall balls or sled pushes, remind yourself of why you started this journey. Visualize your success and don’t let negative thoughts creep in. As David Goggins says, "You are your own hero." Stay focused!

Conclusion:

Joelle, you’ve got the running chops and the determination to rise even higher in your next Hyrox competition! Remember, every race is a learning opportunity. The key is to celebrate your strengths while addressing the areas that need work. Embrace the grind because it’s where the magic happens! 💥 And just remember, it’s not about how you start; it’s how you finish. So keep pushing, keep training, and keep that eye on the prize. You’re not just competing; you’re conquering!

As you prepare for your next race, keep this in mind: "The only easy day was yesterday." Let’s get after it, Joelle! The Rox-Coach is here to guide you every step of the way. 🏆