Jasmine Kinsman Hyrox Result

Overall Performance:

Jasmine, let’s break down your performance in the latest Hyrox race. Finishing 127th overall and 16th in your age group is commendable, especially in a field of 187 athletes. You’ve got grit, and it shows. Your overall time of 01:34:26 is a benchmark, but we know you have more in you! Your total running time of 44:33 is 14 seconds faster than the average, which indicates that you definitely have a runner's profile. However, we need to focus on blending that with strength training to elevate your performance in the weighted segments. Remember: "It's not about being the best. It's about being better than you were yesterday." Let’s take this challenge head-on! 💪

Segments & Race Analysis:

Breaking down your race into segments reveals some interesting insights. Your pacing started strong, but we noticed a dip in your sled push and pull times, which seem to have affected your overall performance. Your performance in the first running segment was solid, but you lost some steam in the latter half, especially during the sled push and the burpees broad jump. The sled pull time of 07:39 is a clear area for improvement, and the rowing segment was slower than what we know you're capable of. You need to aim for consistency throughout the race, combining speed with strength to maximize your efficiency in those crucial transitions. Remember, “The only way to finish is to start.”

Segments to Improve:

Now, let’s identify the segments that would benefit from focused training:

• Sled Pull - Current Time: 07:39, Potential Improvement: 00:50 (Target: 06:49), Focus during training: 28%
• Total Running - Current Time: 44:33, Potential Improvement: 00:43 (Target: 43:50), Focus during training: 24%
• Rowing - Current Time: 05:33, Potential Improvement: 00:21 (Target: 05:12), Focus during training: 11%
• Burpees Broad Jump - Current Time: 05:55, Potential Improvement: 00:19 (Target: 05:36), Focus during training: 10%
• Farmers Carry - Current Time: 03:08, Potential Improvement: 00:16 (Target: 02:52), Focus during training: 9%

Now let’s turn these weaknesses into strengths with some actionable training strategies:

• Sled Pull: Focus on building your back and core strength. Incorporate deadlifts and bent-over rows into your routine. Try sled pulls with lighter weights for higher reps to improve endurance. Aim for 4 sets of 50m sled pulls with a rest of 2 minutes in between. Make sure to maintain a strong core throughout.
• Total Running: Since you have a solid running base, let’s mix in some interval training to boost your speed. Incorporate 400m repeats at a pace faster than race pace, with equal rest time in between. Run 5-6 intervals and focus on form. This will help improve your overall running time in the race.
• Rowing: Improve your rowing technique and power output. Focus on high-intensity interval training (HIIT) on the rower, combining 1-minute sprints followed by 1 minute of lower intensity for recovery. Aim for 4-5 rounds. Pay attention to your drive and recovery phases to maximize efficiency.
• Burpees Broad Jump: This segment requires both strength and explosive power. Incorporate plyometric drills such as box jumps and broad jumps into your training. Combine this with burpee workouts, aiming for sets of 10-12 reps. For efficiency, try to minimize time spent resting between sets.
• Farmers Carry: Strengthen your grip and core stability with farmers carry drills. Use moderate weights and aim for long distances (30-50 meters). Perform 4-5 sets, and focus on keeping your shoulders back and core engaged. Also, include shrugs and dead hangs for grip strength.

Race Strategies:

During the race, it’s crucial to maintain a consistent pace. Start strong but avoid going all out in the first segment. Hint: It’s a race, not a sprint! Keep your energy for the later segments, especially when you hit the sled push and pull. One strategy is to focus on your breathing and form, especially in the transitions. Every second counts! Try to maintain a steady rhythm during the running segments, as this will help you recover for strength segments. Use those running segments to your advantage, keeping your heart rate in check before the heavier lifts. As you approach the burpees and broad jumps, visualize your success and remind yourself: “Pain is temporary; quitting lasts forever.”

Conclusion:

Jasmine, you have a solid foundation and the potential to improve significantly in the upcoming races. Your next opportunities to shine are at the HYROX Birmingham on October 23rd, the Sports Direct HYROX Dublin on November 13th, and the HYROX London Excel on December 4th. Use these insights to guide your training. Remember, success in Hyrox is about endurance, strength, and smart training. Keep pushing your limits, embrace the grind, and let your determination fuel your journey. "It's not how hard you hit, it's how hard you can get hit and keep moving forward." You got this! 🏆💥

Keep that fire alive, and I can’t wait to see you crush those next races! Let's get to work, Jasmine! Remember, I'm here as your Rox-Coach, cheering you on every step of the way!