Emma Perry Hyrox Result

Overall Performance:

Emma, you put in a solid effort in your recent Hyrox race, finishing with an overall time of 01:30:20 and ranking 105 out of 187 athletes. That's a commendable performance, placing you in the top 56% of all competitors! In your age group (16-24), you ranked 14 out of 26, which is just inside the top 53%. Your total running time of 38:44 was an impressive 4:30 faster than the average, suggesting you're more of a runner than a strength athlete. You clearly have speed in your legs, but there are areas to hone in on to elevate your game further. Your pacing was a bit inconsistent, showing signs of starting too fast, especially in the running segments. Remember, it’s not just about speed; it’s about smart racing too. As David Goggins says, “You can’t hurt me.” Let's channel that energy into your training!

Segments & Race Analysis:

Breaking down your performance, it’s clear you’re strong on the run, especially with your best lap clocking in at 04:29 in Running 2. However, transitioning from the run to the strength segments is where some time was lost. Your Roxzone time of 06:23 indicates you could benefit from working on transitions and overall fitness to minimize downtime between exercises. The segments where you excelled compared to the average include Ski Erg, Sled Push, and Farmers Carry, while Burpees Broad Jump and Wall Balls presented more significant challenges. By focusing on these weaknesses, you can turn them into strengths. Remember, every setback is a setup for a comeback! 💪

Segments to Improve:

Here’s a detailed analysis of your segments that need some TLC:

• Burpees Broad Jump: Currently at 07:41, with a potential improvement of 02:31 (aiming for 05:10). Focus during training: 42%.
  • Drills: Incorporate high-rep burpees into your HIIT sessions, focusing on speed and explosiveness. Aim for 5 sets of 10-15 reps, with minimal rest.
  • Technique: Work on your landing mechanics to ensure you can transition quickly into the next burpee. This means soft landings and immediate re-engagement into the next rep.
• Sled Push: Currently at 04:47, with a potential improvement of 00:55 (aiming for 03:52). Focus during training: 15%.
  • Drills: Perform sled pushes with varied weights, incorporating short, high-intensity intervals (e.g., 20 seconds of pushing with 40 seconds rest for 5 rounds).
  • Technique: Focus on your body position—keep your hips low and drive through your legs, maintaining a steady pace rather than going all out at the start.
• Wall Balls: Currently at 07:11, with a potential improvement of 00:54 (aiming for 06:17). Focus during training: 15%.
  • Drills: Integrate wall ball workouts into your leg day. Try doing 3 sets of 20 reps, resting 1 minute between sets.
  • Technique: Ensure your squat depth is optimal while keeping your chest up to maximize power in your throws.
• Farmers Carry: Currently at 03:20, with a potential improvement of 00:41 (aiming for 02:39). Focus during training: 11%.
  • Drills: Use heavier weights with shorter distances to build strength endurance, e.g., 5 rounds of 30 meters with max weight.
  • Technique: Keep your core tight and shoulders back while walking; this will help maintain stability.
• Sled Pull: Currently at 06:37, with a potential improvement of 00:19 (aiming for 06:18). Focus during training: 5%.
  • Drills: Perform sled pulls with varied grips (overhand, underhand) to build different muscle groups.
  • Technique: Focus on keeping your body low and driving with your legs to maximize your pulling strength.
• Ski Erg: Currently at 05:07, with a potential improvement of 00:18 (aiming for 04:49). Focus during training: 5%.
  • Drills: Add in dedicated Ski Erg sessions, targeting intervals of 500 meters with maximal effort, resting 2-3 minutes in between.
  • Technique: Work on your pull technique to engage your core and upper body efficiently.

By focusing around 42% of your training on Burpees Broad Jump and the other segments as listed, you will be on your way to turning these weaknesses into strengths. Consistency is key, so make sure to integrate these drills into your weekly routine. Remember, as Jocko Willink says, “Discipline equals freedom.” Let’s get disciplined about this!

Race Strategies:

To enhance your performance during the race, consider the following strategies:

• Pacing: Start conservatively in the first running segment. You might feel great and want to sprint, but hold back a little to save energy for the strength segments. Control your pace and avoid the fatigue trap early on.
• Transition Efficiency: Work on quick transitions during training. Practice moving from one exercise to another with minimal downtime. This is where you can gain those crucial seconds. Think of it as a race within a race! 🏆
• Breathing Techniques: Implement breathing techniques during your strength segments to maintain your heart rate. Inhale during the exertion and exhale on the recovery.
• Visualize Success: Before the race, take a moment to visualize how you want each segment to go. Picture yourself nailing those transitions and crushing each exercise. This mental prep can be a game-changer!
• Stay Hydrated: Make sure to stay hydrated before the race and during the warm-up. A well-hydrated body performs better—don’t be the one who runs out of steam because they forgot to drink some water! 💥

Conclusion:

Emma, you’ve shown great potential in this Hyrox race, and with a few tweaks, you can elevate your performance even more! Keep your eyes set on the upcoming races: HYROX Birmingham on October 23, 2025, Sports Direct HYROX Dublin on November 13, and HYROX London Excel on December 4. These events are perfect opportunities to implement your new training strategies and see how far you can push your limits.

Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep grinding, stay focused, and let’s smash those goals together! Just think of me as your personal cheerleader who also happens to be a bit of a drill sergeant. You got this, Emma! 💪

Stay strong, and let’s hit those workouts with the intensity of a thousand suns. See you at the next race! The Rox-Coach is always here to help you conquer! 🏆