Emily Flavell Hyrox Result

Overall Performance:

Emily, you rocked the Hyrox Pro Women category! Finishing 24th overall out of 117 athletes and 3rd in your age group is no small feat. Your time of 01:23:11 places you in the top 20%, which is an impressive achievement! Let's dive into the good stuff first: your running profile is definitely more on the runner side, with a total running time of 41:58, which is 2:12 slower than average but still shows great potential. Your best lap at 5:03 indicates that you can push hard when it counts. However, we need to focus on some segments where you can gain significant improvements to elevate your ranking even higher in future races. Remember, even a small adjustment can lead to big gains — just like a good burpee counts as cardio and strength training! 💪

Segments & Race Analysis:

Now, let’s break down the segments. You had a solid start with a running time of 5:23 for the first lap, which was a bit slower than average. It’s important to watch your pacing early on to conserve energy for the later segments. The Ski Erg and Sled Pull were respectable, but the Sled Push needs urgent attention. You lost a whopping 1:17 compared to the average. This segment is one of your weakest links, and improving it could have a notable impact on your overall time. Your Roxzone time of 6:06 also indicates a need for quicker transitions between exercises. Think of it as the sprint to the fridge when you’re really hungry — every second counts! 🏃‍♀️💥

Segments to Improve:

• Total Running:
  • Potential Improvement: 2:55 (From 41:58 to 39:03)
  • Focus during training: 77%
  • Training Strategies:
    • Interval Training: Incorporate 800m or 1km repeats at a pace faster than your race pace. Aim for 4-6 repeats with 2-3 minutes rest in between.
    • Long Runs: Dedicate one day a week to longer runs (8-12 km) at a comfortable pace to build endurance.
    • Tempo Runs: Once a week, include a tempo run where you run at a steady, challenging pace for 20-30 minutes. This will help build your lactate threshold.
• Farmers Carry:
  • Potential Improvement: 0:18 (From 02:39 to 02:21)
  • Focus during training: 7%
  • Training Strategies:
    • Heavy Carries: Practice farmers carries regularly, using challenging weights. Aim for 3 sets of 30-50 meters, focusing on grip strength and posture.
    • Core Work: Incorporate exercises like planks, dead bugs, and hanging leg raises to strengthen your core, which is crucial for stability during carries.
    • Speed Drills: Combine farmers carries with short sprints to simulate the Hyrox environment. For example, carry for 20 meters, sprint back, and repeat for 5-6 sets.

Race Strategies:

For your next race in Singapore, let’s implement some strategic changes:

• Pacing Strategy: Start conservatively on the first running segment. Aim for a pace closer to your average or slightly below to conserve energy for the later stages.
• Transition Efficiency: Practice your transitions during training. Set up mock race scenarios where you move from one exercise to another with minimal downtime.
• Focus on Weaknesses: Prioritize your Sled Push and Farmers Carry in your training regimen. These are segments where you lost the most time, and improving them will pay off significantly.

Conclusion:

Emily, you’re on the brink of greatness in the Hyrox realm! With targeted training and strategic adjustments, you can easily push your performance to new heights. Your upcoming races—like the AIA HYROX Open Asian Championships and HYROX DELHI—are great opportunities to apply what you’ve learned and refine your strategy. Remember, every time you step into that arena, you’re not just competing; you’re redefining your limits. As David Goggins says, “You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential.” Keep pushing, keep striving, and let’s crush those goals together! 🏆

Now, go out there, train hard, and show them what you've got! The Rox-Coach is here, cheering you on every step of the way! 💪