Jezabel Kremer Hyrox Result

Overall Performance:

Jezabel, first off, congratulations on absolutely crushing it in the 2025 Malaga Hyrox competition! Securing the Overall Rank 1 in the HYROX PRO Women category (Age Group 40-44) is no small feat—you're in the top 100% of your category! Your overall time of 01:06:04 is commendable, especially considering your Total Running Time of 32:29, which is actually 24 seconds faster than the average. This shows that you have a solid running profile. Your best lap of 03:54 is also impressive and indicates your ability to maintain speed throughout the race.

In comparison to your past races, your performance shows a steady trend of improvement, especially from your 2022 Frankfurt race where you clocked in at 01:05:25. You’ve made some great strides since then. Your pacing appears to have been spot on; your first running segment was slightly faster than average by 9 seconds, which is a strong start. However, the segments following the initial run indicate areas where time can be shaved off with some targeted training.

Segments & Race Analysis:

Breaking down your race performance, we can see a mix of strengths and areas where you're losing precious seconds:

• Running Segments: The first running segment was incredibly strong, but the following laps show a decline in speed. Your second run was only 3 seconds slower than average, showing consistency, but this does not hold for the final running segments, where time was lost.
• Strength Segments: The Sled Push at 03:11 was a significant lag at 22 seconds slower than average. This is an area that could use focus. The same goes for the Burpees Broad Jump and Wall Balls, where you lost time compared to the average.
• Roxzone: Your transition time in the Roxzone was 4:05, which is 2 seconds faster than average. This indicates that your overall fitness is improving, but there's still room for improvement in transitions.

Segments to Improve:

Now, let's focus on the areas where you can really turn potential into performance. Here are the segments with the most potential for improvement:

• Burpees Broad Jump: You're currently at 04:04, which is 35 seconds slower than the average. This segment has a potential improvement of 00:55 (aim for 03:09). Focus on this segment for 37% of your training.
  • Drill: Incorporate high-rep burpee workouts in your weekly routine. Aim for sets of 15-20 with minimal rest to build endurance. Consider using a metronome to maintain a steady pace.
  • Technique: Focus on explosive movements and ensuring you land in a strong position to accelerate into the jump, which can save time.
• Sled Push: Currently at 03:11 and 22 seconds slower than the average. Potential improvement of 00:49 (aim for 02:22), focusing on this segment for 33% of your training.
  • Drill: Use heavier sleds in training to build strength, focusing on short distances (10-20 meters) with maximum effort. Incorporate intervals to improve push speed.
  • Technique: Ensure a strong push stance; keep your body low and drive through your legs while maintaining tight core engagement.
• Wall Balls: You're at 04:20, 4 seconds slower than average with a potential improvement of 00:26 (aim for 03:54): focus on this segment for 17% of your training.
  • Drill: Perform wall ball sets with varying weights and repetitions. Aim for high-rep sets aiming to maintain speed and form.
  • Technique: Focus on a quick, fluid motion—ensure you catch the ball at the right height and maintain a strong squat form.

Race Strategies:

For your next race, especially considering the competition in Madrid, here are a few strategies to implement:

• Pacing: Start strong but avoid going all out in the first few segments. Maintain your energy for the later parts of the race—this is where many racers falter. Remember, it’s a marathon, not a sprint! 🏃‍♀️
• Transitions: Work on efficiency during transitions. Have a specific routine that you follow between exercises to minimize time spent resting.
• Strength Training: Incorporate hybrid workouts that blend running with strength exercises. This will help you maintain endurance while increasing your strength capacity.
• Mindset: Keep a positive mindset throughout the race. As Goggins says, “The only thing more contagious than a good attitude is a bad one.” Choose the good; you’ve got this! 💪

Conclusion:

Jezabel, your performance in Malaga showcases your dedication and growth as an athlete. The next races in Madrid, Valencia, and Barcelona are excellent opportunities for you to apply what you've learned and improve upon your current performance. Remember to focus on the segments identified for improvement, and don’t hesitate to mix in some fun training to keep the fire alive.

“Success is not final; failure is not fatal: It is the courage to continue that counts.” – Winston Churchill. Keep pushing the limits, and remember, you’re not just racing against others but against your own potential. Let’s get after it! 💥

This is your Rox-Coach signing off, ready to support you in every step of your journey! 🏆