Kelly Hayes Hyrox Result

Overall Performance

Hayes, congratulations on your performance at the 2025 Las Vegas Hyrox! Finishing 32nd in your age group puts you in the top 26% of 122 athletes—that's no small feat! Your overall time of 01:28:40 shows that you have some solid running chops, especially with a total running time of 00:40:11, which is 03:44 faster than average. You clearly have a runner's profile, which is evident in your pacing. However, your first running segment (Running 1: 00:05:02) was a bit slower than average, suggesting you may have started off a bit cautious. Remember, in Hyrox, you need to find that sweet spot between pacing yourself and making sure you're not leaving too much in the tank for later segments.

Your best lap time of 00:04:33 indicates that when you find your rhythm, you're able to push hard. But there are areas that need attention. Your Roxzone time of 00:08:51 was slower than average, suggesting you may need to work on your transitions and overall fitness. Think of it this way: it's not just about how fast you can run; it's about how quickly you can get from one exercise to the next. So, let’s take a deep dive into where we can make some improvements!

Segments to Improve

Let’s zoom in on the segments where you can really kick it into high gear:

• Burpees Broad Jump (00:08:06): This segment took a significant chunk of time, and it’s crucial for overall performance. To improve, focus on:
• Drills: Incorporate Tabata burpee sessions twice a week. Aim for 20 seconds of work followed by 10 seconds of rest. This will build explosive power and endurance.
• Form Correction: Ensure your jump is maximizing distance without compromising form. Try to land softly to absorb impact and prepare for the next burpee.
• Sled Pull (00:05:49): This segment was slower than average and can be a game-changer. To enhance your strength and speed here, consider:
• Resistance Training: Incorporate heavy sled pulls in your training. Use a weight that challenges you while maintaining form.
• Drills: Perform short, high-intensity sled pulls (20-30 meters) with rest intervals in between to simulate race conditions.

Both of these segments have the potential to become your strengths with targeted training. Let’s turn weaknesses into power moves! 💪

Race Strategies

Now, let's talk strategy. Here are some actionable tips to implement during your next race:

• Start Strong, Not Too Fast: Your first running segment could benefit from a more aggressive approach. Aim to hit that first run at a pace that feels challenging but manageable—don't be afraid to push a little more!
• Transition Like a Pro: Use your Roxzone time to your advantage. Practice quick transitions in training. Time yourself moving from one exercise to another as if you are in the race. Every second counts!
• Maintain Breathing: During strenuous segments like burpees and sled pulls, focus on your breathing. Inhale through your nose and exhale through your mouth to stay in control and maximize oxygen intake.

Conclusion

Hayes, you're on the right track, and with a few tweaks and focused training, you can elevate your game even further. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep that mindset sharp, and don’t shy away from pushing your limits. You’ve got what it takes to transform these segments into areas of dominance!

And hey, don’t forget to enjoy the journey. After all, it’s not just about the destination; it’s about those ridiculous burpee moments that make you question your life choices. Keep grinding, and let’s crush the next one together! 💥

Stay strong, stay motivated, and as always, I’m here to help you reach your full potential. You're not just competing; you're conquering! - The Rox-Coach