Erin Beck Hyrox Result

Overall Performance:

Beck, you crushed it out there at the 2025 Las Vegas Hyrox! Ranking 7th in your age group puts you in the top 8% of 80 athletes—now that’s some serious street cred! Your overall time of 01:12:11 is impressive, especially with a total running time of 00:34:57, which is a solid 2:40 faster than average. This clearly shows you have a runner's profile. However, pacing is key in a race like this, and your first run segment was a bit slower than average. Starting off too conservatively can leave you with energy to spare, but we want to find that sweet spot where you’re pushing without burning out too early. You’ve got speed, but let’s work on that strength and efficiency in transitions to fully unlock your potential! 💪💥

Segments to Improve:

Now, let’s dive into those segments where you can kick it up a notch. The following segments were your weakest links:

• Wall Balls: 00:05:07 (52nd Percentile)
• Burpees Broad Jump: 00:04:59 (21st Percentile)
• Sandbag Lunges: 00:03:56 (16th Percentile)
• Sled Push: 00:02:13 (18th Percentile)

Wall Balls: This segment took the biggest hit. Focus on improving your squat depth and being explosive as you come up from the squat to throw the ball. Work on your breathing—exhale on the upward motion and inhale as you catch the ball. Practice with a lighter ball to perfect your form before going heavier. Aim for sets of 15-20 reps at a time with short breaks in between to build endurance. Consider incorporating a wall ball workout into your routine twice a week.

Burpees Broad Jump: This segment is all about maintaining momentum. Try breaking the movement into components during training. First, focus on perfecting your burpee form to ensure you’re efficient. Then, add broad jumps after your burpees. Start with a set of 10 burpees, then 5 broad jumps, and repeat. This can help you keep your heart rate up while building explosive strength. You want to feel like a superhero taking off with every jump! 🦸‍♀️

Sandbag Lunges: Your lunges could use some extra love. Focus on your form by ensuring your knee doesn’t extend past your toes and engage your core for stability. Try performing walking lunges with the sandbag, increasing the weight gradually. Incorporate sets of 10-15 reps on each leg, focusing on control rather than speed. This will improve your endurance for that segment while also building strength.

Sled Push: While you were slightly faster than average, we can always push harder! Focus on using your legs and hips to drive the sled, rather than just your arms. Practice pushing the sled with varying weights, and include sled sprints in your training. Building your leg strength will translate to a stronger push on race day!

Race Strategies:

During the race, consider these strategies to enhance your performance:

• Pacing: Start slightly faster in your first run segment if you feel comfortable. You’re a solid runner; trust your legs! But make sure to find a sustainable pace that allows you to maintain energy for later segments.
• Transitions: Work on minimizing your Roxzone time. Practice quick changes in your training sessions between exercises so that your body gets used to transitioning efficiently. Even a few seconds saved can make a big difference!
• Mindset: Keep a positive attitude throughout the race. When fatigue starts to creep in, remind yourself of all the hard work you’ve put in. As David Goggins says, “Most of us are only using 40% of what we’re capable of.” You have more to give! 🏆

Conclusion:

Beck, you’ve got the talent, the speed, and the determination to continue climbing the ranks. Remember, it’s not just about running fast—it's about being well-rounded. Embrace the grind, improve those weaknesses, and don’t shy away from pushing your limits. Every drop of sweat is a step toward your next personal best. Stay motivated, keep that fire burning, and let’s turn those segments into strengths! You’ve got this! 💪💥

See you in the Roxzone, where champions are made!

The Rox-Coach