Yazmin Johal Hyrox Result

Overall Performance:

Yazmin, you put in a solid effort at the Hyrox competition, finishing with an overall time of 01:34:42. This places you in the top 69% of 187 athletes, and at 26th in your age group, which is still commendable! Your total running time of 45:33 indicates that you're more of a runner than a strength athlete, as it’s about 46 seconds slower than the average for your finish time. Your best running lap was impressive at 03:17, showcasing your potential in the run segments. However, we need to fine-tune your pacing strategy and overall performance in strength segments to elevate your game.

Segments & Race Analysis:

Looking at the splits, there were areas where you shined and others that need a bit of polish. Your performance on the running segments showed great potential, especially in the third running segment where you clocked an outstanding 03:17, but you also experienced some slower segments that brought your overall time down, particularly in Running 2 and Running 5. These segments were significantly slower than average, indicating a potential pacing issue or fatigue setting in. Additionally, your Roxzone time of 04:20 suggests that transitions may be costing you valuable seconds. Remember, transitions are like the pit stops in a race; every second counts!

Segments to Improve:

Let’s break down the segments that could use some serious love and attention:

• Burpees Broad Jump (BBJ)
  • Current Time: 07:23 | Average: 05:36
  • Potential Improvement: 01:47
  • Focus during training: 32%

  To improve on BBJ, aim for higher reps with explosive power. Incorporate plyometric drills, such as jump squats and box jumps, to build strength and technique. Practicing BBJs with a focus on form can help increase your power output. Set up a circuit where you alternate between BBJs and rest periods to simulate race conditions. Remember, "Pain is just weakness leaving the body!"

• Total Running Time
  • Current Time: 45:33 | Average: 43:50
  • Potential Improvement: 01:43
  • Focus during training: 30%

  To reduce your overall running time, focus on speed work. Incorporate interval training with varying intensities, such as 400m sprints and tempo runs. Aim for 2-3 speed sessions per week, where you push your limits. Don’t forget to work on your running form; even a small tweak can save you seconds. Remember: "You’re not here to be average; you’re here to be awesome!"

• Sandbag Lunges
  • Current Time: 06:36 | Average: 05:33
  • Potential Improvement: 01:03
  • Focus during training: 18%

  Your Sandbag Lunges need some work, but fear not! Incorporate weighted lunges into your strength training routine, focusing on the balance and control of the weight. Consider adding single-leg lunges to improve stability. "The only bad workout is the one that didn’t happen!"

• Wall Balls
  • Current Time: 07:46 | Average: 06:48
  • Potential Improvement: 00:58
  • Focus during training: 17%

  To get those Wall Balls down, practice your squat form without the ball first, then integrate the ball into your routine. Focus on a fluid motion—squat down, explode up, and let the ball fly. Try doing sets of 10-15 with quick recovery to mimic race conditions. Remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward!"

Race Strategies:

During your next race, consider the following strategies:

• Pacing: Start strong but not at max effort. Aim to maintain a steady pace in the early running segments and save some gas for the end. Nobody likes a flat tire before the finish line!
• Transition Efficiency: Work on your transitions between exercises. Practice moving quickly from one segment to another without losing momentum. You might even want to time yourself during training to identify areas to tighten up.
• Breathing Techniques: Focus on your breathing during the more challenging segments to help maintain your stamina. Controlled breathing can significantly improve your performance in high-intensity intervals.

Conclusion:

Yazmin, you’ve shown great potential in your Hyrox journey, and with some targeted training, you can definitely improve your performance. Keep in mind your upcoming races: HYROX Birmingham on October 23, 2025, Sports Direct HYROX Dublin on November 13, 2025, and HYROX London Excel on December 4, 2025. These are great opportunities to showcase your hard work! Remember, "Success is not owned, it’s leased, and rent is due every day." So keep pushing, keep training, and remember that every session counts. You’ve got this! 💪💥

And hey, if things get tough, just remember: "Sometimes you’re the hammer, sometimes you’re the nail, but either way, you’re still getting the job done!" Keep your head high and your spirits higher, because the Rox-Coach believes in you!