Carlee Raabe Hyrox Result

Overall Performance:

Carlee, you crushed it out there in Auckland! Finishing 28th in your age group means you're in the top 19% of 143 athletes—talk about showing up and showing off! Your overall time of 01:29:20 is impressive, but let’s dig deeper into your performance to find those hidden gems of improvement.

Your total running time of 00:47:06 is about 01:22 slower than average, which indicates that you might be leaning more towards the strength side of the spectrum rather than being a pure runner. This doesn’t mean you can’t improve your running; it just means your focus needs to shift a bit. Your first running segment was a touch slower than average, suggesting you may have started a bit too conservatively. Remember, pacing is key in Hyrox—like a finely tuned engine, you want to rev it up just right!

Segments to Improve:

Now let’s pinpoint some key areas for improvement:

• Sandbag Lunges (00:06:05): This segment was 01:23 slower than average, putting you in the 79th percentile. To tackle this, focus on your leg strength and endurance. Incorporate weighted lunges and step-ups into your training—perform them in a circuit to mimic race fatigue. Also, work on your form: keep your chest up and push through your front heel.
• Burpees Broad Jump (00:06:39): This was a major drag at 00:40 slower than average. Try adding burpee variations in your training, focusing on explosive movements. A good drill is to practice a burpee into a box jump to build that explosive power. Remember, every jump counts! If you're tired, just remember: "The only easy day was yesterday." 😅
• Wall Balls (00:05:05): Just 36 seconds slower than average, but still an area to improve. Work on your squat depth and throwing technique. Incorporate more dynamic squats and medicine ball throws into your routine. Aim for accuracy and power—think of it as throwing your worries away!
• Overall Roxzone (00:06:02): You were 52 seconds faster than average here, which is great! However, try to cut down on transition times even more. Practice quick changes between exercises during your training. Set a timer and challenge yourself to minimize transition times while maintaining your breath control.

Race Strategies:

During your next Hyrox race, consider these strategies:

• Pacing: Start strong but controlled. Use your running strength to build momentum early, and save the push for the last two runs. You want to finish like a freight train, not a flat tire!
• Transitions: Practice your transitions in training to make them as seamless as possible. The quicker you can switch from running to lifting, the more time you save. Visualize the next station while finishing the current one—make it a mental game as well!
• Nutrition & Hydration: Ensure you're fueling properly before and during the race. A well-timed energy gel can be your best friend when you hit that wall. Remember, carbs are your fuel, not your enemy! 🥤

Conclusion:

Carlee, you’ve shown that you can compete at a high level, and there’s always room for improvement. Embrace the grind, push through the discomfort, and remember what David Goggins says: "You are not done when you get tired; you are done when you are finished." Keep that fire alive! 🔥

So lace up those shoes, hit the gym with a vengeance, and let’s turn those weaknesses into strengths. You've got this! The Rox-Coach is here cheering you on every step of the way. 💪🏆